Rebuild-rehab

**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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Pin Squat

Bench Press (Close Grip)

Bent Over Row (Barbell)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Squat (Paused)

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