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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 02, 2025 08:23
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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