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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 06, 2025 10:34

Summary

Jessica's Strength Rehab Program Next Progression is a focused 4-week journey designed to enhance your strength and rehabilitate your lifting technique. Comprising three training days each week, this program emphasizes heavy lifts, hypertrophy, and dynamic effort to build a solid foundation. Expect a mix of barbell, dumbbell, and machine exercises that target all major muscle groups, ensuring balanced development and injury prevention. Get ready to push your limits and achieve new personal bests with expertly crafted workouts that keep you engaged and motivated!
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 4 Weeks
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
-