Achilles rupture workout Long
Maximize upper body strength maintain strong lower to protect achilles injury.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 5 | 0 reps |
| 2 | Incline Chest Press (Machine) | 3 | 0 reps |
| 3 | Pec Deck (Machine) | 3 | 0 reps |
| 4 | Tricep Dip (Bodyweight) | 3 | 0 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 5 | 0 reps | — |
| 2 | Lat Pulldown | 3 | 0 reps | — |
| 3 | Seated Row (Machine) | 3 | 0 reps | — |
| 4 | Lateral Raise (Dumbbell) | 3 | 0 reps | — |
| 5 | Rear Delt Fly (Machine) | 3 | 0 reps | — |
| 6 | Pullover (Machine) | 3 | 0 reps | — |
| 7 | Abs Crunch (Machine) | 3 | 0 reps | — |
| 8 | Shrug (Dumbbell) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 0 reps |
| 2 | Leg Extension | 3 | 0 reps |
| 3 | Hip Adductor (Machine) | 3 | 0 reps |
| 4 | Hip Abductor (Machine) | 3 | 0 reps |
| 5 | Abs Crunch (Machine) | 3 | 0 reps |
| 6 | Seated Calf Raise | 1 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 5 | 0 reps | — |
| 2 | Incline Chest Press (Machine) | 3 | 0 reps | — |
| 3 | Pec Deck (Machine) | 3 | 0 reps | — |
| 4 | Tricep Dip (Bodyweight) | 3 | 0 reps | — |
| 5 | Tricep Rope Push Down (Cable) | 3 | 0 reps | — |
| 6 | Bicep Curl (Dumbbell) | 3 | 0 reps | — |
| 7 | Bayesian Curl | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 5 | 0 reps | — |
| 2 | Lat Pulldown | 3 | 0 reps | — |
| 3 | Seated Row (Machine) | 3 | 0 reps | — |
| 4 | Lateral Raise (Dumbbell) | 3 | 0 reps | — |
| 5 | Rear Delt Fly (Machine) | 3 | 0 reps | — |
| 6 | Pullover (Machine) | 3 | 0 reps | — |
| 7 | Abs Crunch (Machine) | 3 | 0 reps | — |
| 8 | Kelso Shrug (Chest Supported) | 3 | 10 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Achilles rupture workout Long is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Achilles rupture workout Long is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Achilles rupture workout Long 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.
Get started
