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BoostcampPNG

Rehab Training

by Arthur
4 athletes joined

Program Description

Personal Addition to the rehab work. Focus on the lower Body and arms. Get rid of pushing exercises to fix imbalance in the shoulders.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 31, 2024 08:59
  • Last Edited
    May 12, 2025 07:00

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
Quadriceps
15.3%
Hamstrings
11.4%
Triceps
10.6%
Calves
9.8%
Glutes
9%
Biceps
8.2%
Abductors
7.5%
Adductors
5.9%
Chest
5.9%
Upper Back
5.9%
Lats
4.7%
Front Delts
3.5%
Forearms
1.2%
Lower Back
0.8%
Abs
0.4%
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8