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I can’t use my legs bc I’m injured

by null
2 athletes joined

Program Description

Give you a way to exercise if you can use your legs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 08, 2025 01:12
  • Last Edited
    Jun 18, 2025 10:43

Summary

Transform your upper body strength with this focused 4-week program designed for those recovering from leg injuries. Comprising four sessions per week, you'll engage in targeted push and pull workouts that emphasize chest, back, and arm muscles. Each session includes effective exercises like bench presses, bent-over rows, and tricep pushdowns, ensuring you maintain muscle tone and strength without straining your legs. Perfect for anyone looking to stay fit while navigating injury recovery!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Dip (Assisted)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 9.5
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 9.5
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 9.5
2
Negative Pull Up
3
5 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Pull-Up (Band)
2
-
3
Face Pull
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Dip (Bodyweight)
3
6 reps
-
4
Chest Fly (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Bosu Ball Push Ups
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Band)
3
6 reps
-
3
Face Pull
3
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Band)
3
6 reps
-
3
Face Pull
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Dumbbell)
4
11 reps
-
6A
Wrist Curls
3
8 reps
-
6B
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Pull-Up (Band)
2
-
3
Face Pull
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl (Dumbbell)
1
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Seated Overhead Press (Dumbbell)
1 Set
-
3
Chest Fly (Cable)
1 Set
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Dip (Bodyweight)
1 Set
-
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@7.5
Day 2
1
Bent Over Row (Barbell)
4 Sets
5 Reps
@9.5
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
12 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@8.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Band)
3 Sets
6 Reps
-
3
Face Pull
3 Sets
12 Reps
@8.5
4
Bicep Curl (EZ Bar)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@8