Program Description
for everyone who breaks up their knee and can't train the legs
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedNov 06, 2024 09:50
- Last EditedJun 18, 2025 12:21

Summary
Embark on a transformative 5-week journey with the REHAB program, designed to restore strength and functionality through targeted upper body workouts. Comprising four sessions each week, you'll engage in a variety of exercises, including dumbbell presses, cable flys, and machine pulls, all tailored to enhance muscle recovery and build resilience. This program is perfect for anyone looking to rehabilitate from injury or simply refine their upper body strength. Get ready to push your limits and reclaim your fitness!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Tricep Pushdown (Cable)4 Sets
12 Reps
-
3
Chest Fly (Cable)4 Sets
12 Reps
-
4
Reverse Pushdown 4 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6
Wirst Forearm Curl 4 Sets
-
Day 2
1
Lat Machine3 Sets
8-10 Reps
-
2
Single Arm Iso Row3 Sets
10-12 Reps
-
3
Pulley3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
5
Bicep Curl (Cable)4 Sets
12-15 Reps
-
6
Wirst Forearm Curl 4 Sets
-
7
Face Pull4 Sets
12-15 Reps
-
Day 3
1
Incline Chest Press (Machine)3 Sets
10-12 Reps
-
2
Pulley3 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)4 Sets
12 Reps
-
4
Lateral Raise (Cable)4 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
6
Wirst Forearm Curl 4 Sets
-
Day 4
1
Chest Press (Machine)3 Sets
10-12 Reps
@9
2
Cable Low Row3 Sets
10-12 Reps
@9
3
Bicep Curl (Cable)3 Sets
12-15 Reps
@9.5
4
Reverse Pushdown 3 Sets
12-
@9
5
Lateral Raise (Cable)3 Sets
12-15 Reps
@9
6
Face Pull1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9