PPL Rehab
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 5 reps |
| 2 | T-Bar Row | 4 | 8 reps |
| 3 | Lat Pulldown | 4 | 8 reps |
| 4 | Dumbbell Row | 4 | 6 reps |
| 5 | Lat Pulldown (Single Arm) | 4 | 8 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 8 reps |
| 7 | Hammer Curl | 3 | 8 reps |
| 8 | Single Arm Cable Curl | 1 | 8 reps |
| 9 | Face Pull | 4 | 10 reps |
| 10 | Rear Delt Fly (Dumbbell) | 4 | 10 reps |
| 11 | Stretching | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 4 | 5 reps |
| 2 | Bench Press (Barbell) | 4 | 6 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 6 reps |
| 4 | Pec Deck (Machine) | 4 | 8 reps |
| 5 | Push Up | 4 | 6 reps |
| 6 | Standing Shoulder Press (Dumbbell) | 4 | 8 reps |
| 7 | Lateral Raise (Dumbbell) | 4 | 8 reps |
| 8 | Tricep Rope Push Down (Cable) | 3 | 6 reps |
| 9 | Single Arm Pushdown | 3 | 8 reps |
| 10 | Katana Extension | 3 | 6 reps |
| 11 | Stretching | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps |
| 2 | Stiff Leg Deadlift (Dumbbell) | 4 | 6 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps |
| 4 | Hip Thrust (Dumbbell) | 4 | 8 reps |
| Superset | |||
| 5A | Calf Raise (Bodyweight) | 4 | 15 reps |
| 5B | Single Leg Calf Raise | 4 | 10 reps |
| 6 | Tibialis Raise | 4 | 25 reps |
| 7 | Dead Hang | 4 | 10 reps |
| 8 | Stretching | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Flexor Split | 3 | 1 min |
| 2 | Hip Flexor Raises | 4 | 15 reps |
| 3 | Seated Hip Flexor Raises | 4 | 10 reps |
| 4 | Squat (Paused) | 3 | 1 min |
| 5 | Stretching | 1 | 10 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL Rehab is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
PPL Rehab is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL Rehab is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
