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Temporary workouts hamstring tear/ upper training programme

by Franclin D.
3 athletes joined
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
    Jun 18, 2025 12:56

Summary

Rebuild strength and stability with this focused 4-week upper body training program, designed specifically for those recovering from a hamstring tear. Committed to four days a week, you'll engage in targeted exercises like the Incline Bench Press and Tricep Pushdown, utilizing a full gym setup to maximize your recovery. Each session is crafted to enhance muscle engagement while ensuring safety and effectiveness, helping you regain your upper body strength and confidence. Get ready to push past your limits and emerge stronger!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
88%
84%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
84%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
86%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
92%
86%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
7 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3
7 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
7 reps
6 reps
-
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4A
Hammer Curl
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4A
Hammer Curl
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4A
Hammer Curl
3
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
4
8 reps
-
4A
Hammer Curl
3
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
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
-