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REHAB

by Federico

Program Description

for everyone who breaks up their knee and can't train the legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 06, 2024 09:50
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.4%
Triceps
14.8%
Chest
14.7%
Front Delts
13.7%
Upper Back
13.1%
Middle Delts
10.6%
Rear Delts
8.1%
Lats
5.9%
Forearms
2.8%
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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
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
2
12-15 reps
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
2
12-15 reps
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
2
12-15 reps
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
2
12-15 reps
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
2
12-15 reps
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 Machine
3 Sets
8-10 Reps
-
2
Single Arm Iso Row
3 Sets
10-12 Reps
-
3
Pulley
3 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 Pull
4 Sets
12-15 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Pulley
3 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 Row
3 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 Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9