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Rehab + Rebuild

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Program Description

Rehab for ACL specifically + bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 02, 2025 08:22
  • Last Edited
    Oct 16, 2025 09:41

Summary

Rehab + Rebuild is an 8-week program designed to help you recover and strengthen your muscles with a balanced mix of targeted workouts. Committing to four days a week, you'll engage in focused sessions for both upper body and lower body, featuring exercises like dumbbell presses, rows, and bodyweight movements. This program is perfect for anyone looking to rebuild strength and stability while minimizing the risk of injury. Get ready to reclaim your fitness and build a solid foundation for future gains!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.9%
Triceps
12.6%
Front Delts
10.6%
Biceps
9%
Upper Back
8.7%
Glutes
8.2%
Quadriceps
7%
Abs
6.9%
Hamstrings
6.7%
Lats
5.7%
Middle Delts
5.2%
Rear Delts
2.2%
Calves
2.2%
Forearms
0.9%
Lower Back
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
+5 lbs
-
3
Pec Fly (Dumbbell)
3
10 reps
+5 lbs
4
Push Up
2
AMRAP
-
5
Alternating Dumbbell Curl
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
+5 lbs
3
Chest Supported Row (Machine)
3
8-10 reps
+5 lbs
4
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
5
Diamond Push Up
3
10-12 reps
-
6
Dip (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8-10 reps
8-10 reps
+5 lbs
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Face Pull
3
8-10 reps
+5 lbs
4
Plank
3
AMRAP
-
5
Sit Up
3
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-10 reps
+10 lbs
2
Hamstring Curl
3
8-10 reps
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
+5 lbs
4
Calf Raise (Machine)
3
10-12 reps
+10 lbs
5
Glute Bridge Hold
3
0.5-1 mins
-
6
Step-Up (Weighted)
3
8-10 reps
+5 lbs
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
-
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
5
Diamond Push Up
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Face Pull
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Single Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
2
Hamstring Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+10 lbs
+10 lbs
+10 lbs
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+10 lbs
+10 lbs
+10 lbs
5
Glute Bridge Hold
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
6
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs