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
Jul 30, 2025 04:52

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

1

Bench Press (Dumbbell)

3

15 reps

-

2

Seated Row (Cable)

3

12-15 reps

-

3

Band Work

3

10 reps

-

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

-