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Temporary workouts hamstring tear/ upper training programme
by Franclin D.
4.0
(1 rating)
Program Description
Couldn't train legs because of an injury so I made this temporary programme. If you have a hamstring strain/ tear you could add smith machine squats and hack squats to keep quad work.
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 06, 2024 04:03
Last Edited
May 07, 2024 10:53
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Week 1
1 / 4 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
2 Reps
88%
84%
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Chest Fly (Machine)
2 Sets
12 Reps
Day 4
1
Standing Calf Raise
2 Sets
12 Reps
2
Shoulder Press (Machine)
3 Sets
12 Reps
3
Single Arm High Row (Cable)
3 Sets
8 Reps
4A
Hammer Curl
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 2
1
Pull-Up (Bodyweight)
4 Sets
6 Reps
2
Overhead Press (Barbell)
3 Sets
6 Reps
3
Pull-Up (Assisted)
3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
90%
84%
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Chest Fly (Machine)
2 Sets
12 Reps
Day 4
1
Standing Calf Raise
2 Sets
12 Reps
2
Shoulder Press (Machine)
3 Sets
12 Reps
3
Single Arm High Row (Cable)
3 Sets
8 Reps
4A
Hammer Curl
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 2
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
7 Reps
6 Reps
2
Overhead Press (Barbell)
3 Sets
6 Reps
3
Pull-Up (Assisted)
3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
90%
86%
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Chest Fly (Machine)
2 Sets
12 Reps
Day 4
1
Standing Calf Raise
2 Sets
12 Reps
2
Shoulder Press (Machine)
3 Sets
12 Reps
3
Single Arm High Row (Cable)
3 Sets
8 Reps
4A
Hammer Curl
3 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 2
1
Pull-Up (Bodyweight)
2 Sets
3 Sets
7 Reps
6 Reps
2
Overhead Press (Barbell)
3 Sets
6 Reps
3
Pull-Up (Assisted)
3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
2
Chest Press (Machine)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
2 Reps
92%
86%
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Chest Fly (Machine)
2 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
2 Sets
7 Reps
6 Reps
2
Overhead Press (Barbell)
4 Sets
6 Reps
3
Pull-Up (Assisted)
3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Standing Calf Raise
2 Sets
12 Reps
2
Shoulder Press (Machine)
3 Sets
12 Reps
3
Single Arm High Row (Cable)
4 Sets
8 Reps
4A
Hammer Curl
3 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps