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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Middle Delts
11%
Upper Back
8.8%
Front Delts
8.7%
Quadriceps
8.3%
Biceps
8.3%
Abs
8.3%
Lats
7.8%
Glutes
6.7%
Hamstrings
5.8%
Chest
5.5%
Rear Delts
2.8%
Adductors
2.1%
Abductors
2.1%
Stretching
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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