Full Body program | Rev3 (Hamstring recovery)
Tore my hamstring going heavy so this will be a rehab program.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Alternating Dumbell Press | 1 | 6 reps | @5 |
| 1 | 6 reps | @5 | ||
| 2 | Chest Supported Row (Machine) | 1 | 8 reps | @6 |
| 1 | 8 reps | @6 | ||
| 3 | Lateral Raise (Machine) | 1 | 12 reps | @5 |
| 1 | 12 reps | @5 | ||
| 4 | Glute Kickback | 1 | 12 reps | @5 |
| 1 | 12 reps | @5 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10 reps | @6 |
| 1 | 10 reps | @6 | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 7 | Abs Crunch (Weighted) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 8 | Calf Raise (Machine) | 1 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 8 reps | @8–9 |
| 1 | 6 reps | @9–10 | ||
| 1 | 6 reps | @9–10 | ||
| 2 | Chest Fly (Cable) | 1 | 12 reps | @8–9 |
| 1 | 12 reps | @8–9 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 10–12 reps | @8–9 |
| 1 | 10–12 reps | @8–9 | ||
| 1 | 10–12 reps | @8–9 | ||
| 4 | Single Leg Press | 1 | 10–12 reps | @7–8 |
| 1 | 10–12 reps | @7–8 | ||
| 1 | 10–12 reps | @7–8 | ||
| 5 | Leg Extension | 1 | 12–15 reps | @8–9 |
| 1 | 12–15 reps | @8–9 | ||
| 6 | Abs Crunch (Weighted) | 1 | 8–10 reps | @8–9 |
| 1 | 8–10 reps | @8–9 | ||
| 1 | 8–10 reps | @8–9 | ||
| 7 | Calf Raise (Machine) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Row | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @9 | ||
| 2 | Chin-Up (Weighted) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 3 | Lateral Raise (Machine) | 1 | 12–15 reps | @8–9 |
| 1 | 12–15 reps | @8–9 | ||
| 1 | 12–15 reps | @8–9 | ||
| 4 | Preacher Curl (Machine) | 1 | 10–12 reps | @8–9 |
| 1 | 10–12 reps | @8–9 | ||
| 1 | 10–12 reps | @8–9 | ||
| 5 | Hip Thrust (Machine) | 1 | 10–12 reps | @8–9 |
| 1 | 10–12 reps | @8–9 | ||
| 1 | 10–12 reps | @8–9 | ||
| 6 | Leg Curl | 1 | 10–12 reps | @8–9 |
| 1 | 10–12 reps | @8–9 | ||
| 1 | 10–12 reps | @8–9 | ||
| 7 | Hip Adductor (Machine) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 8 | Reverse Hyperextension | 1 | 15 reps | @7–8 |
| 1 | 15 reps | @7–8 | ||
| 9 | Abs Crunch (Weighted) | 1 | 15 reps | @8–9 |
| 1 | 15 reps | @8–9 | ||
| 10 | Calf Raise (Leg Press) | 1 | 15 reps | @8–9 |
| 1 | 15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Machine) | 1 | 8–10 reps | @9–10 |
| 1 | 8–10 reps | @9–10 | ||
| 1 | 8–10 reps | @9–10 | ||
| 2 | Rear Delt Fly (Machine) | 1 | 12–15 reps | @8–10 |
| 1 | 12–15 reps | @8–10 | ||
| 1 | 12–15 reps | @8–10 | ||
| 3 | Lateral Raise (Machine) | 1 | 12–15 reps | @8–9 |
| 1 | 12–15 reps | @8–9 | ||
| 1 | 12–15 reps | @8–9 | ||
| 4 | Seated Wide-Grip Row (Cable) | 1 | 8–10 reps | @8–9 |
| 1 | 8–10 reps | @8–9 | ||
| 1 | 8–10 reps | @8–9 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10–12 reps | @8–9 |
| 1 | 10–12 reps | @8–9 | ||
| 1 | 10–12 reps | @8–9 | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 10–12 reps | @8–9 |
| 1 | 10–12 reps | @8–9 | ||
| 1 | 10–12 reps | @8–9 | ||
| 7 | Single Leg Press | 1 | 10–12 reps | @7–8 |
| 1 | 10–12 reps | @7–8 | ||
| 1 | 10–12 reps | @7–8 | ||
| 8 | Single-Leg Leg Curl | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 9 | Hanging Leg Raise | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 10 | Abs Crunch (Weighted) | 1 | 12 reps | @8–9 |
| 1 | 12 reps | @8–9 | ||
| 1 | 12 reps | @8–9 | ||
| 11 | Calf Raise (Machine) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body program | Rev3 (Hamstring recovery) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body program | Rev3 (Hamstring recovery) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body program | Rev3 (Hamstring recovery) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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