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Jessica’s Strength Rehab Program

by Daniel A.
1 athletes joined

Program Description

This is a novice program to build strength.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 29, 2025 02:52
  • Last Edited
    Aug 03, 2025 03:23

Summary

Jessica’s Strength Rehab Program is a comprehensive 4-week training plan designed to enhance your lower body strength and stability. With three sessions each week, you'll engage in a mix of dynamic and max effort workouts, featuring exercises like front squats, kettlebell swings, and Bulgarian split squats. This program is tailored for those looking to rehabilitate and strengthen their legs while improving overall performance. Get ready to build resilience and power in your lifts with effective techniques and structured progression!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
23.6%
Glutes
15.3%
Hamstrings
10.5%
Upper Back
6.8%
Adductors
6.7%
Abs
6.6%
Lats
5.7%
Biceps
4.9%
Chest
4%
Triceps
3.4%
Calves
3.2%
Front Delts
3%
Lower Back
2.5%
Rear Delts
2.5%
Middle Delts
0.8%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
3
1
5 reps
4 reps
3 reps
10 reps
-
-
-
-
2A
Sumo Deadlifts
3
8 reps
-
2B
Walking Lunge
3
8 reps
-
3
Standing Calf Raise
2
20 reps
-
4
Copenhagen Plank
2
10 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
3
1
5 reps
4 reps
3 reps
10 reps
-
-
-
-
2A
Sumo Deadlifts
3
8 reps
-
2B
Walking Lunge
3
8 reps
-
3
Standing Calf Raise
2
20 reps
-
4
Copenhagen Plank
2
10 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats
6
3 reps
-
2A
Sumo Deadlifts
3
8 reps
-
2B
Walking Lunge
3
8 reps
-
3
Standing Calf Raise
2
20 reps
-
4
Copenhagen Plank
2
10 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2A
Sumo Deadlifts
2
10 reps
-
2B
Walking Lunge
2
10 reps
-
3
Standing Calf Raise
2
20 reps
-
4
Copenhagen Plank
2
10 reps
-
5
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
6
3 reps
-
2A
Step-Up (Weighted)
2
10 reps
-
2B
Kettlebell Swing
2
15 reps
-
3
Standing Calf Raise
2
10 reps
-
4
Copenhagen Plank
2
12 reps
-
5
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
6
3 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2B
Kettlebell Swing
3
15 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Copenhagen Plank
2
12 reps
-
5
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
6
3 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2B
Kettlebell Swing
3
15 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Copenhagen Plank
2
12 reps
-
5
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squats
3
5 reps
-
2A
Step-Up (Weighted)
2
10 reps
-
2B
Kettlebell Swing
2
15 reps
-
3
Reverse Lunge (Bodyweight)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Copenhagen Plank
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Assisted)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Banded Tricep Pulldown
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Assisted)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Banded Tricep Pulldown
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
3-10 reps
-
2
Chin-Up (Assisted)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Banded Tricep Pulldown
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Band Work
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
1 Set
3 Sets
1 Set
5 Reps
4 Reps
3 Reps
10 Reps
-
-
-
-
2A
Sumo Deadlifts
3 Sets
8 Reps
-
2B
Walking Lunge
3 Sets
8 Reps
-
3
Standing Calf Raise
2 Sets
20 Reps
-
4
Copenhagen Plank
2 Sets
10 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
Day 2
1
Goblet Squat
6 Sets
3 Reps
-
2A
Step-Up (Weighted)
2 Sets
10 Reps
-
2B
Kettlebell Swing
2 Sets
15 Reps
-
3
Standing Calf Raise
2 Sets
10 Reps
-
4
Copenhagen Plank
2 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5A
Banded Tricep Pulldown
2 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-