Program Description
It includes exercises for muscle development and ACL rehabilitation.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedApr 10, 2025 07:27
- Last EditedApr 18, 2025 04:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Band Shoulder Dislocations
1
-
2
Chin-Up (Bodyweight)
1
-
3
Push Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Wide Grip Pull-Up
1
-
6
Overhead Extension (Dumbbell)
1
-
7
Child’S Pose
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Chin-Up (Bodyweight)
1
-
3
Push Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Wide Grip Pull-Up
1
-
6
Overhead Extension (Dumbbell)
1
-
7
Child’S Pose
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pull-Up (Bodyweight)
1
-
4
Push Up
1
-
5
Bent Over Row (Dumbbell)
1
-
6
Concentration Curl
1
-
7
Standing Quad Stretch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pull-Up (Bodyweight)
1
-
4
Push Up
1
-
5
Bent Over Row (Dumbbell)
1
-
6
Concentration Curl
1
-
7
Standing Quad Stretch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Bench Press (Dumbbell)
1
-
3
Chin-Up (Bodyweight)
1
-
4
Push Up
1
-
5
Overhead Extension (Dumbbell)
1
-
6
Dumbbell Row
1
-
7
Child’S Pose
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Bench Press (Dumbbell)
1
-
3
Chin-Up (Bodyweight)
1
-
4
Push Up
1
-
5
Overhead Extension (Dumbbell)
1
-
6
Dumbbell Row
1
-
7
Child’S Pose
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Arnold Press
1
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
-
4
Push Up
1
-
5
Tricep Kickback
1
-
6
Dumbbell Row
1
-
7
Standing Biceps Stretch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Arnold Press
1
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
-
4
Push Up
1
-
5
Tricep Kickback
1
-
6
Dumbbell Row
1
-
7
Standing Biceps Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Dead Bug With Band
1
-
3
Mountain Climber
1
-
4
Lying Leg Raise
1
-
5
Single Leg Balance Hold
1
-
6
Quad Set
1
-
7
Standing Biceps Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Dead Bug With Band
1
-
3
Mountain Climber
1
-
4
Lying Leg Raise
1
-
5
Single Leg Balance Hold
1
-
6
Quad Set
1
-
7
Standing Biceps Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Plank To Push-Up
1
-
3
Mountain Climber
1
-
4
Lying Leg Raise
1
-
5
Standing Hamstring Curls With Band
1
-
6
Hamstring Stretch with Rotation
1
-
7
Doorway Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Plank To Push-Up
1
-
3
Mountain Climber
1
-
4
Lying Leg Raise
1
-
5
Standing Hamstring Curls With Band
1
-
6
Hamstring Stretch with Rotation
1
-
7
Doorway Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Plank To Push-Up
1
-
3
Dead Bug With Band
1
-
4
Lying Leg Raise
1
-
5
Single Leg Balance Hold
1
-
6
Seated Hamstring Curl
1
-
7
Doorway Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Plank To Push-Up
1
-
3
Dead Bug With Band
1
-
4
Lying Leg Raise
1
-
5
Single Leg Balance Hold
1
-
6
Seated Hamstring Curl
1
-
7
Doorway Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Ring Push Up
1
-
3
Mountain Climber
1
-
4
Lying Leg Raise
1
-
5
Quad Set
1
-
6
Seated Hamstring Curl
1
-
7
Child’S Pose
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Ring Push Up
1
-
3
Mountain Climber
1
-
4
Lying Leg Raise
1
-
5
Quad Set
1
-
6
Seated Hamstring Curl
1
-
7
Child’S Pose
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Bench Press (Barbell)
1
-
3
Floor Press (Dumbbell)
1
-
4
Chin-Up (Bodyweight)
1
-
5
Standing Hamstring Curls With Band
1
-
6
Quad Set
1
-
7
Standing Biceps Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Bench Press (Barbell)
1
-
3
Floor Press (Dumbbell)
1
-
4
Chin-Up (Bodyweight)
1
-
5
Standing Hamstring Curls With Band
1
-
6
Quad Set
1
-
7
Doorway Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Push Up
1
-
5
Quad Set
1
-
6
Single Leg Balance Hold
1
-
7
Standing Quad Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Push Up
1
-
5
Quad Set
1
-
6
Single Leg Balance Hold
1
-
7
Standing Quad Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Quad Set
1
-
6
Standing Hamstring Curls With Band
1
-
7
Doorway Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Quad Set
1
-
6
Standing Hamstring Curls With Band
1
-
7
Doorway Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Leg Extension (Dumbbell)
1
-
6
Romanian Deadlift (Dumbbell)
1
-
7
Doorway Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Overhead Press (Dumbbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Leg Extension (Dumbbell)
1
-
6
Romanian Deadlift (Dumbbell)
1
-
7
Doorway Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Narrow Push Up
1
-
3
Chin-Up (Bodyweight)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Bicycle Crunch
1
-
7
Standing Biceps Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Narrow Push Up
1
-
3
Chin-Up (Bodyweight)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Bicycle Crunch
1
-
7
Doorway Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Bicep Curl (Barbell)
1
-
3
Chin-Up (Bodyweight)
1
-
4
Floor Press (Barbell)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Standing Quad Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Bicep Curl (Barbell)
1
-
3
Chin-Up (Bodyweight)
1
-
4
Floor Press (Barbell)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Standing Quad Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Narrow Push Up
1
-
3
Chin-Up (Bodyweight)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicycle Crunch
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Doorway Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Narrow Push Up
1
-
3
Chin-Up (Bodyweight)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicycle Crunch
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Doorway Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Push Up (Knees)
1
-
3
Chin-Up (Bodyweight)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Abs Crunch (Weighted)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Push Up (Knees)
1
-
3
Chin-Up (Bodyweight)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Abs Crunch (Weighted)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Floor Press (Dumbbell)
1
-
4
Chin-Up (Bodyweight)
1
-
5
Reverse Abs Crunch (Bodyweight)
1
-
6
Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Floor Press (Dumbbell)
1
-
4
Chin-Up (Bodyweight)
1
-
5
Reverse Abs Crunch (Bodyweight)
1
-
6
Abs Crunch (Bodyweight)
1
-
7
Doorway Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Chin-Up (Bodyweight)
1
-
3
Decline Push Up
1
-
4
Bench Press (Barbell)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Chin-Up (Bodyweight)
1
-
3
Decline Push Up
1
-
4
Bench Press (Barbell)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Push Up
1
-
3
Decline Push Up
1
-
4
Floor Press (Barbell)
1
-
5
Bicycle Crunch
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Push Up
1
-
3
Decline Push Up
1
-
4
Floor Press (Barbell)
1
-
5
Bicycle Crunch
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Push Up (Incline)
1
-
3
Decline Push Up
1
-
4
Floor Press (Barbell)
1
-
5
Bicycle Crunch
1
-
6
Hanging Leg Raise
1
-
7
Child’S Pose
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Push Up (Incline)
1
-
3
Decline Push Up
1
-
4
Floor Press (Barbell)
1
-
5
Bicycle Crunch
1
-
6
Hanging Leg Raise
1
-
7
Child’S Pose
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Shoulder Dislocations
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pull-Up (Bodyweight)
1
-
4
Narrow Push Up
1
-
5
Quad Set
1
-
6
Standing Hamstring Curls With Band
1
-
7
Child’S Pose
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pull-Up (Bodyweight)
1
-
4
Narrow Push Up
1
-
5
Quad Set
1
-
6
Standing Hamstring Curls With Band
1
-
7
Doorway Stretch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Overhead Press (Dumbbell)
1
-
4
Narrow Push Up
1
-
5
Quad Set
1
-
6
Straight Leg Calf Raise
1
-
7
Child’S Pose
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Overhead Press (Dumbbell)
1
-
4
Narrow Push Up
1
-
5
Quad Set
1
-
6
Straight Leg Calf Raise
1
-
7
Child’S Pose
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Plank To Push-Up
1
-
4
Dips Between Chairs
1
-
5
Quad Set
1
-
6
Standing Hamstring Curls With Band
1
-
7
Child’S Pose
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Plank To Push-Up
1
-
4
Dips Between Chairs
1
-
5
Quad Set
1
-
6
Standing Hamstring Curls With Band
1
-
7
Child’S Pose
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Meadows Curl
1
-
3
Plank To Push-Up
1
-
4
Dips Between Chairs
1
-
5
Wall Sit
1
-
6
Glute Bridge (Dumbbell)
1
-
7
Doorway Stretch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
-
2
Meadows Curl
1
-
3
Plank To Push-Up
1
-
4
Dips Between Chairs
1
-
5
Wall Sit
1
-
6
Glute Bridge (Dumbbell)
1
-
7
Doorway Stretch
1
-
Week 1
1 / 8 Weeks
Day 1
1
Band Shoulder Dislocations1 Set
-
2
Chin-Up (Bodyweight)1 Set
-
3
Push Up (Weighted)1 Set
-
4
Incline Bench Press (Dumbbell)1 Set
-
5
Wide Grip Pull-Up1 Set
-
6
Overhead Extension (Dumbbell)1 Set
-
7
Child’S Pose1 Set
-
Day 2
1
Band Shoulder Dislocations1 Set
-
2
Dead Bug With Band1 Set
-
3
Mountain Climber1 Set
-
4
Lying Leg Raise1 Set
-
5
Single Leg Balance Hold1 Set
-
6
Quad Set1 Set
-
7
Standing Biceps Stretch1 Set
-
Day 3
1
Arm Circle1 Set
-
2
Bench Press (Barbell)1 Set
-
3
Floor Press (Dumbbell)1 Set
-
4
Chin-Up (Bodyweight)1 Set
-
5
Standing Hamstring Curls With Band1 Set
-
6
Quad Set1 Set
-
7
Standing Biceps Stretch1 Set
-
Day 4
1
Plank Walkout1 Set
-
2
Narrow Push Up1 Set
-
3
Chin-Up (Bodyweight)1 Set
-
4
Hammer Curl (Dumbbell)1 Set
-
5
Abs Crunch (Bodyweight)1 Set
-
6
Bicycle Crunch1 Set
-
7
Standing Biceps Stretch1 Set
-
Day 5
1
Band Shoulder Dislocations1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Floor Press (Dumbbell)1 Set
-
4
Chin-Up (Bodyweight)1 Set
-
5
Reverse Abs Crunch (Bodyweight)1 Set
-
6
Abs Crunch (Bodyweight)1 Set
-
7
Child’S Pose1 Set
-
Day 6
1
Band Shoulder Dislocations1 Set
-
2
Chin-Up (Bodyweight)1 Set
-
3
Pull-Up (Bodyweight)1 Set
-
4
Narrow Push Up1 Set
-
5
Quad Set1 Set
-
6
Standing Hamstring Curls With Band1 Set
-
7
Child’S Pose1 Set
-