on my knees
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–8 reps | +2.5 lbs |
| 2 | Shoulder Press (Machine) | 3 | 6–8 reps | — |
| 3 | Chest Fly (Machine) | 3 | 10–12 reps | — |
| 4 | JM Press (Smith Machine) | 3 | 6–8 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 12–15 reps | — |
| 6 | Weighted Hanging Leg Raise | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps |
| 2 | Lat Pulldown (Single Arm) | 3 | 8–10 reps |
| 3 | Bent Over Row (Barbell) | 3 | 6–8 reps |
| 4 | Single Arm Rear Delt Cable Fly | 3 | 12–15 reps |
| 5 | Bayesian Curl | 3 | 10–12 reps |
| 6 | Cable Woodchoppers | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8–10 reps |
| 4 | Leg Curl | 3 | 10–12 reps |
| 5 | Standing Calf Raise | 3 | 12–15 reps |
| 6 | Cable Crunch | 1 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8–10 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 8–12 reps |
| 3 | Chest Fly (Machine) | 3 | 12–15 reps |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 8–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Seated Hamstring Curl | 3 | 12–15 reps |
| 4 | Alternating Dumbbell Curl | 3 | 10–12 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps |
| 6 | Hanging Knee Raise | 3 | 12–15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, on my knees is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
on my knees is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
on my knees 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.
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