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Rehabilitation work!

by dragonstyle6907 D
5 athletes joined

Program Description

This is a program for all experience levels! I designed this program to use as a recovery tool after powerlifting meets and injuries. You are encouraged to swap and or substitute at your will!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 10, 2025 12:28
  • Last Edited
    Jul 03, 2025 08:48

Summary

Embark on a transformative 5-week journey with "Rehabilitation Work!" designed to enhance recovery and build strength through a balanced regimen. This program spans three days a week, combining cardio and resistance training to promote muscle stability and endurance. Each session includes targeted exercises such as barbell squats, bench presses, and various machine workouts, ensuring a comprehensive approach to rehabilitation. Perfect for anyone looking to regain strength and confidence, this plan will guide you through a structured path to recovery.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
11.3%
Triceps
10.7%
Quadriceps
10.2%
Front Delts
9.4%
Chest
8.1%
Upper Back
6.5%
Lats
5.2%
Biceps
5.2%
Forearms
3.9%
Abs
3.8%
Adductors
3.5%
Middle Delts
2.6%
Lower Back
2.5%
Abductors
2.2%
Cardio
2%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Squat (Barbell)
3
5 reps
60%
3
Incline Bench Press (Barbell)
4
8 reps
60%
4
Glute Press
4
8 reps
RPE 6
5
Lat Pulldown (Single Arm)
4
8 reps
RPE 6
6
Farmer's Walk (Weighted)
4
2 reps
RPE 6
7
Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Squat (Barbell)
3
5 reps
60%
3
Incline Bench Press (Barbell)
4
8 reps
60%
4
Glute Press
4
8 reps
RPE 6
5
Lat Pulldown (Single Arm)
4
8 reps
RPE 6
6
Farmer's Walk (Weighted)
4
2 reps
RPE 6
7
Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Squat (Barbell)
3
5 reps
60%
3
Incline Bench Press (Barbell)
4
8 reps
60%
4
Glute Press
4
8 reps
RPE 6
5
Lat Pulldown (Single Arm)
4
8 reps
RPE 6
6
Farmer's Walk (Weighted)
4
2 reps
RPE 6
7
Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Squat (Barbell)
5
3 reps
80%
3
Incline Bench Press (Barbell)
4
6 reps
RPE 7-8
4
Glute Press
4
6 reps
RPE 8
5
Lat Pulldown (Single Arm)
4
6 reps
RPE 7-8
6
Farmer's Walk (Weighted)
4
2 reps
RPE 8
7
Tricep Pushdown (Cable)
4
6 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Squat (Barbell)
5
3 reps
80%
3
Incline Bench Press (Barbell)
4
6 reps
RPE 7-8
4
Glute Press
4
6 reps
RPE 8
5
Lat Pulldown (Single Arm)
4
6 reps
RPE 7-8
6
Farmer's Walk (Weighted)
4
2 reps
RPE 8
7
Tricep Pushdown (Cable)
4
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 4-6
2
Bench Press (Barbell)
4
8 reps
60%
3A
Hip Abductor (Machine)
3
8 reps
RPE 6
3B
Hip Adductor (Machine)
3
8 reps
RPE 6
4
Shoulder Press (Plate Loaded)
4
8 reps
RPE 6
5
Lying Leg Curl
4
8 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 4-6
2
Bench Press (Barbell)
4
8 reps
60%
3A
Hip Abductor (Machine)
3
8 reps
RPE 6
3B
Hip Adductor (Machine)
3
8 reps
RPE 6
4
Shoulder Press (Plate Loaded)
4
8 reps
RPE 6
5
Lying Leg Curl
4
8 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 4-6
2
Bench Press (Barbell)
4
8 reps
60%
3A
Hip Abductor (Machine)
3
8 reps
RPE 6
3B
Hip Adductor (Machine)
3
8 reps
RPE 6
4
Shoulder Press (Plate Loaded)
4
8 reps
RPE 6
5
Lying Leg Curl
4
8 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 4-6
2
Bench Press (Barbell)
5
3 reps
80%
3A
Hip Abductor (Machine)
4
6 reps
RPE 7-8
3B
Hip Adductor (Machine)
4
6 reps
RPE 7-8
4
Shoulder Press (Plate Loaded)
4
6 reps
RPE 7-8
5
Lying Leg Curl
4
6 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 4-6
2
Bench Press (Barbell)
5
3 reps
80%
3A
Hip Abductor (Machine)
4
6 reps
RPE 7-8
3B
Hip Adductor (Machine)
4
6 reps
RPE 7-8
4
Shoulder Press (Plate Loaded)
4
6 reps
RPE 7-8
5
Lying Leg Curl
4
6 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Deadlift (Barbell)
3
8 reps
60%
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Single Leg Press
4
8 reps
RPE 6
5
Pec Deck (Machine)
4
8 reps
RPE 6
6
Single Leg Romanian Deadlift
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Deadlift (Barbell)
3
8 reps
60%
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Single Leg Press
4
8 reps
RPE 6
5
Pec Deck (Machine)
4
8 reps
RPE 6
6
Single Leg Romanian Deadlift
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Deadlift (Barbell)
3
8 reps
60%
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Single Leg Press
4
8 reps
RPE 6
5
Pec Deck (Machine)
4
8 reps
RPE 6
6
Single Leg Romanian Deadlift
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Deadlift (Barbell)
5
3 reps
60%
3
Bent Over Row (Barbell)
4
6 reps
RPE 7-8
4
Single Leg Press
4
6 reps
RPE 7-8
5
Pec Deck (Machine)
4
6 reps
RPE 8
6
Single Leg Romanian Deadlift
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 4-6
2
Deadlift (Barbell)
5
3 reps
60%
3
Bent Over Row (Barbell)
4
6 reps
RPE 7-8
4
Single Leg Press
4
6 reps
RPE 7-8
5
Pec Deck (Machine)
4
6 reps
RPE 8
6
Single Leg Romanian Deadlift
4
6 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Cardio
1 Set
20 mins
@4-6
2
Squat (Barbell)
3 Sets
5 Reps
60%
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
60%
4
Glute Press
4 Sets
8 Reps
@6
5
Lat Pulldown (Single Arm)
4 Sets
8 Reps
@6
6
Farmer's Walk (Weighted)
4 Sets
2 Reps
@6
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
@6
Day 2
1
Cardio
1 Set
15 mins
@4-6
2
Bench Press (Barbell)
4 Sets
8 Reps
60%
3A
Hip Abductor (Machine)
3 Sets
8 Reps
@6
3B
Hip Adductor (Machine)
3 Sets
8 Reps
@6
4
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
@6
5
Lying Leg Curl
4 Sets
8 Reps
@6
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@6
Day 3
1
Cardio
1 Set
20 mins
@4-6
2
Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@6
4
Single Leg Press
4 Sets
8 Reps
@6
5
Pec Deck (Machine)
4 Sets
8 Reps
@6
6
Single Leg Romanian Deadlift
4 Sets
8 Reps
@6