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Basic v2 - progressive knee stability

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Program Description

This beginner and knee friendly program will take you from «Oh wow, I sort of trust my knees again» to a comfy "Yes, I can lift shit!". This is step two of three. If your knees are fucked, you should start with basic v1. This program is a followup to the program "Basic v1 - Initial knee stability" that was intended to take your knees from «oh shit’ I can’t get up those stairs» to «Oh wow, I can train normally again» If this helped you, look out for Basic v3. (Coming soon) PS: Not a doctor, don't DM me if you go too hard. Take care, play safe.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2026 12:37
  • Last Edited
    Feb 24, 2026 04:39
Muscle Engagement
Front
Back
MuscleSet
Glutes
20%
Hamstrings
18%
Quadriceps
16%
Abs
12.7%
Lower Back
6.3%
Upper Back
4.7%
Lats
4%
Other
3.3%
Forearms
3%
Adductors
2%
Biceps
2%
Abductors
2%
Triceps
2%
Chest
2%
Front Delts
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-15 mins
-
2
Reverse Walk
1
5-10 mins
-
3
Prowler Push
4
25 reps
-
4
Goblet Squat
3
8 reps
-
5
Single Leg Deadlift
3
8 reps
-
6
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
7
Pallof Press
3
10 reps
-
8
Side Plank
3
1 reps
-
9
Chin-Up (Bodyweight)
3
2-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-15 mins
-
2
Reverse Walk
1
5-10 mins
-
3
Prowler Push
4
25 reps
-
4
Goblet Squat
3
8 reps
-
5
Single Leg Deadlift
3
8 reps
-
6
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
7
Pallof Press
3
10 reps
-
8
Side Plank
3
1 reps
-
9
Chin-Up (Bodyweight)
3
2-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-15 mins
-
2
Reverse Walk
1
5-10 mins
-
3
Hamstring Curl
3
10-15 reps
-
4
Deadlift (Barbell)
1
2
1
16 reps
5 reps
5 reps
-
-
RPE 8
5
Hip Abduction (Band)
3
10-15 reps
-
6
Hip Adduction (Band)
3
10-15 reps
-
7
Glute Bridge (Bodyweight)
3
10-12 reps
-
8
Farmer's Walk (Weighted)
2
25 reps
-
9
Plank
2
-2 mins
-
10
Run
1
1
1 mins
2 mins
RPE 5
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-15 mins
-
2
Reverse Walk
1
5-10 mins
-
3
Hamstring Curl
3
10-15 reps
-
4
Deadlift (Barbell)
1
2
1
16 reps
5 reps
5 reps
-
-
RPE 8
5
Hip Abduction (Band)
3
10-15 reps
-
6
Hip Adduction (Band)
3
10-15 reps
-
7
Glute Bridge (Bodyweight)
3
10-12 reps
-
8
Farmer's Walk (Weighted)
2
25 reps
-
9
Plank
2
-2 mins
-
10
Run
1
1
1 mins
2 mins
RPE 5
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-15 mins
-
2
Reverse Walk
1
5-10 mins
-
3
Prowler Push
4
25 reps
-
4
Poliquin Step Up
3
5-10 reps
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
6
Back Extension
3
8-12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
8
Lateral Lunge
3
8 reps
-
9
Dip (Bodyweight)
3
8 reps
-
10
Pull-Up (Bodyweight)
3
2-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-15 mins
-
2
Reverse Walk
1
5-10 mins
-
3
Prowler Push
4
25 reps
-
4
Poliquin Step Up
3
5-10 reps
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
6
Back Extension
3
8-12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
8
Lateral Lunge
3
8 reps
-
9
Dip (Bodyweight)
3
8 reps
-
10
Pull-Up (Bodyweight)
3
2-8 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Walk
1 Set
10-15 mins
-
2
Reverse Walk
1 Set
5-10 mins
-
3
Prowler Push
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
4
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Single Leg Deadlift
3 Sets
8 Reps
-
6
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4 Sets
1 mins
-
7
Pallof Press
3 Sets
10 Reps
-
8
Side Plank
3 Sets
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
9
Chin-Up (Bodyweight)
3 Sets
2-8 Reps
-
Day 2
1
Walk
1 Set
10-15 mins
-
2
Reverse Walk
1 Set
5-10 mins
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
-
-
-
@8
5
Hip Abduction (Band)
3 Sets
10-15 Reps
-
6
Hip Adduction (Band)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Glute Bridge (Bodyweight)
3 Sets
10-12 Reps
-
8
Farmer's Walk (Weighted)
1 Set
1 Set
25 Reps
25 Reps
-
-
9
Plank
2 Sets
-2 mins
-
10
Run
1 Set
1 Set
1 mins
2 mins
@5
@1
Day 3
1
Walk
1 Set
10-15 mins
-
2
Reverse Walk
1 Set
5-10 mins
-
3
Prowler Push
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
4
Poliquin Step Up
3 Sets
5-10 Reps
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4 Sets
1 mins
-
6
Back Extension
3 Sets
8-12 Reps
-
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Lateral Lunge
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
9
Dip (Bodyweight)
3 Sets
8 Reps
-
10
Pull-Up (Bodyweight)
3 Sets
2-8 Reps
-