Jessica's Strength Rehab Program Next Progression

by Daniel A.

1 athletes joined

Program Description

Rehab Strength

Program Overview

Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 03, 2025 08:10
Last Edited
Sep 03, 2025 08:13

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

22.1%

Glutes

17.3%

Hamstrings

10.6%

Upper Back

7.5%

Adductors

6.6%

Abs

6%

Lats

5.6%

Chest

4.5%

Biceps

4.4%

Front Delts

3.5%

Triceps

3%

Rear Delts

2.5%

Calves

2.4%

Lower Back

1.5%

Middle Delts

0.9%

Other

0.9%

Forearms

0.6%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
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

Day 1

1

Box Squat (Barbell)

1

1

3

1

5 reps

4 reps

3 reps

10 reps

-

-

-

-

2A

Sumo Kettlebell Deadlift

3

8 reps

-

2B

Walking Lunge (Dumbbell)

3

8 reps

-

3

Calf Raise (Machine)

2

20 reps

-

4

Copenhagen Plank

2

10 reps

-

5

Leg Extension

2

15 reps

-

Day 1

1

Front Squat (Barbell)

1

1

3

1

5 reps

4 reps

3 reps

10 reps

-

-

-

-

2

Hip Thrust (Dumbbell)

3

8 reps

-

3A

Sumo Kettlebell Deadlift

3

8 reps

-

3B

Walking Lunge (Dumbbell)

3

8 reps

-

4

Calf Raise (Machine)

2

20 reps

-

5

Copenhagen Plank

2

10 reps

-

6

Leg Extension

2

15 reps

-

Day 1

1

Tempo Goblet Squats

1

1

3

1

5 reps

4 reps

3 reps

10 reps

-

-

-

-

2A

Sumo Kettlebell Deadlift

3

8 reps

-

2B

Walking Lunge (Dumbbell)

3

8 reps

-

3

Hip Thrust (Dumbbell)

3

8 reps

-

4

Calf Raise (Machine)

2

20 reps

-

5

Copenhagen Plank

2

10 reps

-

Day 1

1

Goblet Squat

3

10 reps

-

2A

Sumo Kettlebell Deadlift

2

10 reps

-

2B

Lunge (Bodyweight)

2

10 reps

-

3

Calf Raise (Machine)

2

20 reps

-

4

Copenhagen Plank

2

8 reps

-

5

Leg Extension

2

12 reps

-

Day 2

1

Incline Bench Press (Dumbbell)

4

10 reps

-

2

Chin-Up (Assisted)

3

8-12 reps

-

3

Single Arm Row (Dumbbell)

3

10 reps

-

4

Lateral Raise (Dumbbell)

3

15 reps

-

5A

Banded Tricep Pulldown

2

15 reps

-

5B

Bicep Curl (Dumbbell)

2

15 reps

-

Day 2

1

Bench Press (Dumbbell)

4

10 reps

-

2

Chin-Up (Assisted)

3

10 reps

-

3

Single Arm Row (Dumbbell)

3

10 reps

-

4

Rear Delt Fly (Dumbbell)

3

15 reps

-

5A

Banded Tricep Pulldown

2

15 reps

-

5B

Bicep Curl (Dumbbell)

2

15 reps

-

Day 2

1

Decline Push Up

4

AMRAP

-

2

Chin-Up (Assisted)

3

8 reps

-

3

Single Arm Row (Dumbbell)

3

12 reps

-

4

Rear Delt Fly (Dumbbell)

3

15 reps

-

5A

Banded Tricep Pulldown

2

15 reps

-

5B

Bicep Curl (Dumbbell)

2

15 reps

-

Day 2

1

Bench Press (Dumbbell)

3

12 reps

-

2

Single Arm Row (Dumbbell)

3

12 reps

-

3

Band Face Pull

2

15 reps

-

4A

Banded Tricep Pulldown

2

15 reps

-

4B

Bicep Curl (Dumbbell)

2

15 reps

-

Day 3

1

Goblet Squat

6

3 reps

-

2A

Step-Up (Weighted)

3

10 reps

-

2B

Kettlebell Swing

3

15 reps

-

3

Split Squat (Dumbbell)

3

8 reps

-

4

Copenhagen Plank

2

12 reps

-

5

Intro Plyo: Line Hops (Front/Back)

2

0.6 mins

-

Day 3

1

Goblet Squat

6

3 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

2B

Kettlebell Swing

3

12 reps

-

3

Skater Hop

2

6 reps

-

4

Copenhagen Plank

2

12 reps

-

5

Intro Plyo: Line Hops (Front/Back)

2

0.6 mins

-

Day 3

1

Goblet Squat

6

3 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

3

Kettlebell Swing

3

10 reps

-

4

Box Jump

3

5 reps

-

5

Skater Hop

2

6 reps

-

Day 3

1

Box Squats

3

5 reps

-

2A

Step-Up (Weighted)

2

8 reps

-

2B

Kettlebell Swing

2

12 reps

-

3

Reverse Lunge (Dumbbell)

2

10 reps

-

4

Side Plank

2

0.3 mins

-

5

Intro Plyo: Line Hops (Front/Back)

2

0.6 mins

-

Day 1

1

Box Squat (Barbell)

1 Set

1 Set

3 Sets

1 Set

5 Reps

4 Reps

3 Reps

10 Reps

-

-

-

-

2A

Sumo Kettlebell Deadlift

3 Sets

8 Reps

-

2B

Walking Lunge (Dumbbell)

3 Sets

8 Reps

-

3

Calf Raise (Machine)

2 Sets

20 Reps

-

4

Copenhagen Plank

2 Sets

10 Reps

-

5

Leg Extension

2 Sets

15 Reps

-

Day 2

1

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

-

2

Chin-Up (Assisted)

3 Sets

8-12 Reps

-

3

Single Arm Row (Dumbbell)

3 Sets

10 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

5A

Banded Tricep Pulldown

2 Sets

15 Reps

-

5B

Bicep Curl (Dumbbell)

2 Sets

15 Reps

-

Day 3

1

Goblet Squat

6 Sets

3 Reps

-

2A

Step-Up (Weighted)

3 Sets

10 Reps

-

2B

Kettlebell Swing

3 Sets

15 Reps

-

3

Split Squat (Dumbbell)

3 Sets

8 Reps

-

4

Copenhagen Plank

2 Sets

12 Reps

-

5

Intro Plyo: Line Hops (Front/Back)

2 Sets

0.6 mins

-