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ACL recovery + fukl boddy workout - Gym

by Federico P.
5 athletes joined

Program Description

Week 1-4- Power Development and Dynamic Stability: Regain full strength, stability, mobility, and power, progressing toward a full return to athletic activities. Mixed with full body weight program. Frequency: 4 sessions per week, increasing plyometrics and intensity. Goals: Begin low-impact plyometric movements and build endurance. Week 4-8 Agility, Speed, and Return-to-Sport Preparation Frequency: 5 sessions per week, including higher-impact drills, simulated sports moves, and agility training. Goals: Prepare for running, agility, and return-to-sport movements.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 27, 2024 01:33
  • Last Edited
    Jun 18, 2025 11:26

Summary

Embark on an 8-week journey to recovery and strength with this comprehensive full-body workout program designed specifically for ACL rehabilitation. Committing to four days a week, you’ll engage in a blend of plyometrics, strength training, and core stability exercises that enhance mobility and rebuild muscle. Each session is strategically crafted to challenge your body while ensuring a safe return to peak performance. Get ready to reclaim your strength and confidence in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Squat (Barbell)
4
8 reps
RPE 8
5
Push Up
3
AMRAP
RPE 10
6
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
7
Dip (Bodyweight)
3
AMRAP
RPE 10
8
Single Leg Press
3
10 reps
RPE 8
9
Hanging Leg Raise
3
AMRAP
-
10
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Squat (Barbell)
4
8 reps
RPE 8
5
Push Up
3
AMRAP
RPE 10
6
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
7
Dip (Bodyweight)
3
AMRAP
RPE 10
8
Single Leg Press
3
10 reps
RPE 8
9
Hanging Leg Raise
3
AMRAP
-
10
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Squat (Barbell)
4
8 reps
RPE 8
5
Push Up
3
AMRAP
RPE 10
6
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
7
Dip (Bodyweight)
3
AMRAP
RPE 10
8
Single Leg Press
3
10 reps
RPE 8
9
Hanging Leg Raise
3
AMRAP
-
10
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Squat (Barbell)
4
8 reps
RPE 8
5
Push Up
3
AMRAP
RPE 10
6
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
7
Dip (Bodyweight)
3
AMRAP
RPE 10
8
Single Leg Press
3
10 reps
RPE 8
9
Hanging Leg Raise
3
AMRAP
-
10
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Chin-Up (Weighted)
3
AMRAP
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Dip (Weighted)
3
AMRAP
-
9
Push Up (Weighted)
3
AMRAP
-
10
Hanging Toes To Bar
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Chin-Up (Weighted)
3
AMRAP
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Dip (Weighted)
3
AMRAP
-
9
Push Up (Weighted)
3
AMRAP
-
10
Hanging Toes To Bar
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Chin-Up (Weighted)
3
AMRAP
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Dip (Weighted)
3
AMRAP
-
9
Push Up (Weighted)
3
AMRAP
-
10
Hanging Toes To Bar
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Chin-Up (Weighted)
3
AMRAP
-
7
Pull-Up (Weighted)
3
AMRAP
-
8
Dip (Weighted)
3
AMRAP
-
9
Push Up (Weighted)
3
AMRAP
-
10
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Skater Hop
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Jog
1
15 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Skater Hop
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Jog
1
15 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Skater Hop
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Jog
1
15 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Skater Hop
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Jog
1
15 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Lateral Jump
3
10 reps
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
15 reps
RPE 8
9
Lateral Jump
3
10 reps
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Lateral Jump
3
10 reps
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
Ladder Drills
4
1 reps
RPE 10
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Pogo Hop
3
8 reps
RPE 7.5
8
Seated Row (Cable)
3
10 reps
RPE 8
9
Lateral Jump
3
10 reps
-
10
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
-
2
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
3
Pistol Squat
3
10 reps
-
4
Dynamic Side Plank
3
1 mins
-
5
Side Crunch (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
7
Hip Thrust (Machine)
3
15 reps
RPE 8
8
Single Leg Romanian Deadlift
3
45 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
-
2
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
3
Pistol Squat
3
10 reps
-
4
Dynamic Side Plank
3
1 mins
-
5
Side Crunch (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
7
Hip Thrust (Machine)
3
15 reps
RPE 8
8
Single Leg Romanian Deadlift
3
45 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
-
2
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
3
Pistol Squat
3
10 reps
-
4
Dynamic Side Plank
3
1 mins
-
5
Side Crunch (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
7
Hip Thrust (Machine)
3
15 reps
RPE 8
8
Single Leg Romanian Deadlift
3
45 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
-
2
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
3
Pistol Squat
3
10 reps
-
4
Dynamic Side Plank
3
1 mins
-
5
Side Crunch (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
7
Hip Thrust (Machine)
3
15 reps
RPE 8
8
Single Leg Romanian Deadlift
3
45 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
2
Single Leg Deadlift
4
8 reps
RPE 8
3
Wood Chop
3
15 reps
RPE 8
4
Dynamic Side Plank
3
1 mins
-
5
Med Ball Slam
3
10 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
8
Lateral Lunge (Weighted)
3
12 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
2
Single Leg Deadlift
4
8 reps
RPE 8
3
Wood Chop
3
15 reps
RPE 8
4
Dynamic Side Plank
3
1 mins
-
5
Med Ball Slam
3
10 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
8
Lateral Lunge (Weighted)
3
12 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
2
Single Leg Deadlift
4
8 reps
RPE 8
3
Wood Chop
3
15 reps
RPE 8
4
Dynamic Side Plank
3
1 mins
-
5
Med Ball Slam
3
10 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
8
Lateral Lunge (Weighted)
3
12 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8 reps
16 reps
RPE 9
RPE 10
2
Single Leg Deadlift
4
8 reps
RPE 8
3
Wood Chop
3
15 reps
RPE 8
4
Dynamic Side Plank
3
1 mins
-
5
Med Ball Slam
3
10 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
1
10 reps
16 reps
RPE 8
RPE 8
8
Lateral Lunge (Weighted)
3
12 reps
-
9
Incline Curl (Dumbbell)
2
1
8 reps
16 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
2
20 mins
-
2
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
2
20 mins
-
2
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
2
20 mins
-
2
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
2
20 mins
-
2
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ladder Drills
4
1 reps
-
2
Jog
1
15-20 mins
-
3
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ladder Drills
4
1 reps
-
2
Jog
1
15-20 mins
-
3
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ladder Drills
4
1 reps
-
2
Jog
1
15-20 mins
-
3
Stretching
2
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ladder Drills
4
1 reps
-
2
Jog
1
15-20 mins
-
3
Stretching
2
7 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Box Jump
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
6 Reps
@8
3
Skater Hop
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
6 Reps
@8
5
Ladder Drills
4 Sets
1 Reps
@10
6
Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
7
Pogo Hop
3 Sets
8 Reps
@7.5
8
Seated Row (Cable)
3 Sets
10 Reps
@8
9
Jog
1 Set
15 mins
-
10
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
2
Skull Crusher
2 Sets
1 Set
8 Reps
16 Reps
@9
@10
3
Pistol Squat
3 Sets
10 Reps
-
4
Dynamic Side Plank
3 Sets
1 mins
-
5
Side Crunch (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
16 Reps
@8
@8
7
Hip Thrust (Machine)
3 Sets
15 Reps
@8
8
Single Leg Romanian Deadlift
3 Sets
45 Reps
-
9
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
16 Reps
@8
@10
Day 4
1
Swim
2 Sets
20 mins
-
2
Stretching
2 Sets
7 mins
-
Day 1
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Squat (Barbell)
4 Sets
8 Reps
@8
5
Push Up
3 Sets
AMRAP
@10
6
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
8
Single Leg Press
3 Sets
10 Reps
@8
9
Hanging Leg Raise
3 Sets
AMRAP
-
10
Standing Calf Raise
3 Sets
15 Reps
@8