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BoostcampPNG

Ness’ Program foot injury

by Vanessa W.
2 athletes joined

Program Description

Get stronger while can’t run or play hockey

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 05, 2024 10:14
  • Last Edited
    Dec 29, 2024 08:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
4
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5A
Bayesian Curl
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
-
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
4
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5A
Bayesian Curl
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
4
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5A
Bayesian Curl
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
4
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5A
Bayesian Curl
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
4
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
5A
Bayesian Curl
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
1B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
2
Hip Adductor (Machine)
3
15 reps
RPE 9
3
Hip Abductor (Machine)
3
15 reps
RPE 9
4A
Bench Press (Dumbbell)
4
5-8 reps
-
4B
Single Arm Row (Dumbbell)
4
5-8 reps
-
5
Ab Wheel
4
10 reps
-
6
Dead Bug
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
1B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
2
Hip Adductor (Machine)
3
15 reps
RPE 9
3
Hip Abductor (Machine)
3
15 reps
RPE 9
4A
Bench Press (Dumbbell)
4
5-8 reps
-
4B
Single Arm Row (Dumbbell)
4
5-8 reps
-
5
Ab Wheel
4
10 reps
-
6
Dead Bug
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
1B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
2
Hip Adductor (Machine)
3
15 reps
RPE 9
3
Hip Abductor (Machine)
3
15 reps
RPE 9
4A
Bench Press (Dumbbell)
4
5-8 reps
-
4B
Single Arm Row (Dumbbell)
4
5-8 reps
-
5
Ab Wheel
4
10 reps
-
6
Dead Bug
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
1B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
2
Hip Adductor (Machine)
3
15 reps
RPE 9
3
Hip Abductor (Machine)
3
15 reps
RPE 9
4A
Bench Press (Dumbbell)
4
5-8 reps
-
4B
Single Arm Row (Dumbbell)
4
5-8 reps
-
5
Ab Wheel
4
10 reps
-
6
Dead Bug
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
1B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
2
Hip Adductor (Machine)
3
15 reps
RPE 9
3
Hip Abductor (Machine)
3
15 reps
RPE 9
4A
Bench Press (Dumbbell)
4
5-8 reps
-
4B
Single Arm Row (Dumbbell)
4
5-8 reps
-
5
Ab Wheel
4
10 reps
-
6
Dead Bug
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
10 reps
-
4B
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
10 reps
-
4B
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
10 reps
-
4B
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
10 reps
-
4B
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
10 reps
-
4B
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Lying Leg Raise
3
10-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Single Leg Press
4 Sets
8-12 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
4
Overhead Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
5A
Bayesian Curl
3 Sets
10-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
Day 2
1A
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
1B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
2
Hip Adductor (Machine)
3 Sets
15 Reps
@9
3
Hip Abductor (Machine)
3 Sets
15 Reps
@9
4A
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
4B
Single Arm Row (Dumbbell)
4 Sets
5-8 Reps
-
5
Ab Wheel
4 Sets
10 Reps
-
6
Dead Bug
3 Sets
20 Reps
@8
Day 3
1
Single Leg Press
4 Sets
8-12 Reps
@9
2
Pull-Up (Band)
3 Sets
5-10 Reps
@9
3
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Bayesian Curl
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@9
6
Lying Leg Raise
3 Sets
10-15 Reps
@10