logo
BoostcampPNG

NO MORE KNEE PAIN

by
1 athletes joined

Program Description

Knee-specific workout for all levels, aimed purely at strengthened knees and lessened pain. The workout focuses on conditioning and strengthening, not muscle growth. A few exercises can be progressively overloaded, but your purpose isn’t reaching failure. This is NOT a hypertrophy program, but a side-program to ensure that your knees can cope with the rest of your workouts.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 10, 2025 10:20
  • Last Edited
    Feb 12, 2025 06:01
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
Reverse Treadmill Walk
1
10 mins
-
3
Good Morning
1
25 reps
-
4
Split Squat (Dumbbell)
2
25 reps
-
5
Nordic Curl
1
25 reps
-
6
Reverse Nordic Curl
1
25 reps
-
7
FHL Calf Raise
1
25 reps
-
8
KOT Calf Raise
1
25 reps
-
9
Patrick Step up
2
25 reps
-
10
Squat (Barbell)
1
25 reps
-
11
Squat (Bodyweight)
1
25 reps
-
12
Sissy Squat
1
25 reps
-
13
Bridge Curl
1
25 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Stretching
1 Set
1 mins
-
2
Reverse Treadmill Walk
1 Set
10 mins
-
3
Good Morning
1 Set
25 Reps
-
4
Split Squat (Dumbbell)
2 Sets
25 Reps
-
5
Nordic Curl
1 Set
25 Reps
-
6
Reverse Nordic Curl
1 Set
25 Reps
-
7
FHL Calf Raise
1 Set
25 Reps
-
8
KOT Calf Raise
1 Set
25 Reps
-
9
Patrick Step up
2 Sets
25 Reps
-
10
Squat (Barbell)
1 Set
25 Reps
-
11
Squat (Bodyweight)
1 Set
25 Reps
-
12
Sissy Squat
1 Set
25 Reps
-
13
Bridge Curl
1 Set
25 Reps
-