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Paul Recovery

by Paul G.
1 athletes joined

Program Description

Train without pain around injury

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 18, 2024 11:35
  • Last Edited
    Jun 18, 2025 10:58

Summary

Introducing the Paul Recovery program—a focused 5-week journey designed to enhance your recovery while building strength. With three sessions each week, you'll engage in a balanced mix of dumbbell, cable, and bodyweight exercises, including Incline Chest Flys and One Arm Bent Over Rows. This program emphasizes proper form and controlled movements to promote muscle recovery and growth, making it perfect for lifters looking to optimize their training. Equip your garage gym and get ready to feel revitalized and stronger!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
2
One Arm Bent Over Row
1 Set
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
5
Band Face Pull
4 Sets
10-12 Reps
@6
Day 2
1
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
2
One Arm Bent Over Row
1 Set
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
5
Band Face Pull
4 Sets
10-12 Reps
@6
Day 3
1
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
2
One Arm Bent Over Row
1 Set
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
5
Band Face Pull
4 Sets
10-12 Reps
@6