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PPL Rehab

by Third V.

Program Description

General Gym work out with Rehab work

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2024 11:40
  • Last Edited
    Jun 18, 2025 12:47

Summary

Revitalize your strength and mobility with the PPL Rehab program, a comprehensive 12-week training plan designed for recovery and muscle rebuilding. This 4-day split focuses on pulling and pushing movements, incorporating a mix of bodyweight exercises, machines, and free weights to target major muscle groups effectively. Each session is structured to enhance your strength while promoting rehabilitation, ensuring you build back stronger and more resilient. Get ready to transform your fitness journey with a program that balances intensity and recovery!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
-
2
Hip Flexor Raises
4
15 reps
-
3
Seated Hip Flexor Raises
4
10 reps
-
4
Squat (Paused)
3
1 mins
-
5
Stretching
1
10 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
2
T-Bar Row
4 Sets
8 Reps
-
3
Lat Pulldown
4 Sets
8 Reps
-
4
Dumbbell Row
4 Sets
6 Reps
-
5
Lat Pulldown (Single Arm)
4 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
7
Hammer Curl
3 Sets
8 Reps
-
8
Single Arm Cable Curl
1 Set
8 Reps
-
9
Face Pull
4 Sets
10 Reps
-
10
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
11
Stretching
1 Set
10 mins
-
Day 2
1
Dip (Bodyweight)
4 Sets
5 Reps
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
4
Pec Deck (Machine)
4 Sets
8 Reps
-
5
Push Up
4 Sets
6 Reps
-
6
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
-
9
Single Arm Pushdown
3 Sets
8 Reps
-
10
Katana Extension
3 Sets
6 Reps
-
11
Stretching
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
4
Hip Thrust (Dumbbell)
4 Sets
8 Reps
-
5A
Calf Raise (Bodyweight)
4 Sets
15 Reps
-
5B
Single Leg Calf Raise
4 Sets
10 Reps
-
6
Tibialis Raise
4 Sets
25 Reps
-
7
Dead Hang
4 Sets
10 Reps
-
8
Stretching
1 Set
10 mins
-
Day 4
1
Hip Flexor Split
3 Sets
1 mins
-
2
Hip Flexor Raises
4 Sets
15 Reps
-
3
Seated Hip Flexor Raises
4 Sets
10 Reps
-
4
Squat (Paused)
3 Sets
1 mins
-
5
Stretching
1 Set
10 mins
-