Full Body program | Rev3 (Hamstring recovery)

This program is gonna have to work around the injury and it will build strength back slowly until I can do heavy RDL's and the pendulum squat without pain.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Alternating Dumbell Press

Chest Supported Row (Machine)

Lateral Raise (Machine)

Glute Kickback

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Abs Crunch (Weighted)

Calf Raise (Machine)

Chest and Back (light)

Incline Chest Press (Machine)

Chest Fly (Cable)

Single Leg Press

Leg Extension

Chest and Quads

High Row

Chin-Up (Weighted)

Preacher Curl (Machine)

Hip Thrust (Machine)

Leg Curl

Hip Adductor (Machine)

Reverse Hyperextension

Calf Raise (Leg Press)

Back and Glutes

Overhead Press (Machine)

Rear Delt Fly (Machine)

Seated Wide-Grip Row (Cable)

Single-Leg Leg Curl

Hanging Leg Raise

Overhead Press + Quads

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