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
Apr 30, 2025 09:57

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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