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Legs and Knees by Kofi

by Kofi A.
26 athletes joined

Program Description

Leg program designed to improve knee mobility and reduce knee pain

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 22, 2024 04:01
  • Last Edited
    Dec 13, 2024 01:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9