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Skifit-K

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Program Description

This program is designed to build lower-body strength, joint resilience, and trunk stability required for skiing, with a specific emphasis on knee protection following ACL injury. It prioritizes controlled force production, unilateral strength, and posterior chain development to reduce injury risk while improving performance and confidence under load. Conditioning is structured to support durability without compromising strength quality.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2026 08:49
  • Last Edited
    Jan 28, 2026 09:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
25.6%
Hamstrings
25.6%
Quadriceps
23.1%
Abs
12%
Lower Back
7.9%
Adductors
3.3%
Other
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Hamstring Curl
3
7 reps
RPE 7
4
Pallof Press
3
1 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Hamstring Curl
3
7 reps
RPE 7
4
Pallof Press
3
1 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Hamstring Curl
3
7 reps
RPE 7
4
Pallof Press
3
1 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Hamstring Curl
3
7 reps
RPE 7
4
Pallof Press
3
1 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4
Ab Wheel
3
3-8 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4
Ab Wheel
3
3-8 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4
Ab Wheel
3
3-8 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
4
Ab Wheel
3
3-8 reps
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
3
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
4
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
3
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
4
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
3
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
4
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
5
Run
1
30 mins
RPE 5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
3
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
4
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
5
Run
1
30 mins
RPE 5-9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@5
@6
@7
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Hamstring Curl
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7
@7
4
Pallof Press
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@7
@7
5
Run
1 Set
30 mins
@5-9
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@5
@6
@7
@8
2
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Ab Wheel
1 Set
1 Set
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
@7
@7
@7
5
Run
1 Set
30 mins
@5-9
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@5
@6
@7
@8
2
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Spanish Squat Isometric (Band Behind Knees, Sit Back)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@6
@6
4
Prowler Push
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@5
@6
@7
@7
5
Run
1 Set
30 mins
@5-9