Luke's split strength and rehab

by Luke_Turner_557088

Program Description

**Luke's Split Strength and Rehab** is a comprehensive 12-week program designed to enhance your strength while incorporating essential rehabilitation exercises. With 24 training days packed into this program, you'll experience a balanced mix of compound lifts and targeted muscle work, including Romanian deadlifts, leg presses, and incline bench presses. Each session is crafted to build muscle strength and improve mobility, ensuring you stay injury-free while pushing your limits. Get ready to transform your fitness journey with a structured approach that combines strength training with recovery!

Program Overview

Level
Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 05, 2026 06:04
Last Edited
Jan 05, 2026 06:26

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

15.8%

Glutes

13.8%

Quadriceps

11.8%

Triceps

11.8%

Front Delts

11.2%

Middle Delts

7.9%

Chest

5.3%

Lower Back

4.6%

Abs

3.9%

Upper Back

3.9%

Lats

3.9%

Abductors

Biceps

Rear Delts

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 1

Romanian Deadlift (Barbell)

10 reps

Leg Press

12 reps

Split Squat (Dumbbell)

10 reps

Hamstring Curl

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 2

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Shoulder Press (Machine)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Pushdown (Cable)

15 reps

Day 1

Romanian Deadlift (Barbell)

4 Sets

10 Reps

Leg Press

3 Sets

12 Reps

Split Squat (Dumbbell)

2 Sets

10 Reps

Hamstring Curl

3 Sets

15 Reps

Day 2

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

Chest Supported Row (Dumbbell)

3 Sets

12 Reps

Shoulder Press (Machine)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Tricep Pushdown (Cable)

2 Sets

15 Reps