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Rebuild-rehab

by Christopher Montecino

Program Description

**Rebuild-rehab** is a comprehensive 4-week program designed to help novice lifters regain strength and functionality through a structured powerlifting approach. With 12 sessions spread across the week, each workout lasts approximately 90 minutes and incorporates essential barbell exercises like squats, deadlifts, and bench presses, focusing on proper form and progressive overload. This program is perfect for those looking to build a solid foundation in strength training while ensuring safe rehabilitation of any previous injuries. Get ready to rebuild your strength and confidence!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 24, 2026 04:09
  • Last Edited
    Mar 24, 2026 04:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
12.8%
Hamstrings
12.8%
Triceps
12.5%
Front Delts
12.5%
Chest
9%
Abs
8.1%
Middle Delts
3.5%
Adductors
3.3%
Lower Back
3.1%
Upper Back
2.8%
Lats
2.8%
Biceps
1.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pin Squat
4
8 reps
RPE 6
3
Bench Press (Close Grip)
4
8 reps
RPE 7
4
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Pin Squat
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Pin Squat
4
8 reps
RPE 8
3
Bench Press (Close Grip)
4
8 reps
RPE 7
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Pin Squat
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Squat (Paused)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Barbell)
1
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Squat (Paused)
1
1
2
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 7
3
Squat (Paused)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Squat (Paused)
2
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Pin Squat
4 Sets
8 Reps
@6
3
Bench Press (Close Grip)
4 Sets
8 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@6
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Squat (Paused)
4 Sets
8 Reps
@6