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Basic v1 - Initial knee stability

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5.0
(1 rating)

Program Description

This beginner and knee friendly program is intended to take your knees from «oh shit’ I can’t get up those stairs» to «Oh wow, I can train normally again» (Bonus: added some very basic upper body) If this helped you, look out for Basic v2. (Coming soon)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 09:57
  • Last Edited
    Feb 24, 2026 04:39
Muscle Engagement
Front
Back
MuscleSet
Abs
14.2%
Glutes
13.7%
Hamstrings
12.2%
Lower Back
9.1%
Upper Back
9.1%
Quadriceps
6.1%
Lats
6.1%
Front Delts
6.1%
Triceps
6.1%
Other
3.6%
Biceps
3%
Abductors
3%
Middle Delts
3%
Chest
3%
Forearms
1.5%
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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
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Pallof Press
3
10 reps
-
7
Side Plank
3
-1 mins
-
8
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
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Pallof Press
3
10 reps
-
7
Side Plank
3
-1 mins
-
8
Chin-Up (Bodyweight)
3
2-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-90 mins
-
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
Hip Abduction (Band)
3
10-15 reps
-
5
Hip Adduction (Lift Lower Leg)
3
10-15 reps
-
6
Single Leg Deadlift
3
8 reps
-
7
Plank
2
-2 mins
-
8
Arnold Press
3
5-10 reps
-
Day 3
#
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
Hip Abduction (Band)
3
10-15 reps
-
5
Hip Adduction (Lift Lower Leg)
3
10-15 reps
-
6
Single Leg Deadlift
3
8 reps
-
7
Plank
2
-2 mins
-
8
Arnold Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Walk
1
5-10 mins
-
2
Walk
1
10-15 mins
-
3
Poliquin Step Up
3
5-10 reps
-
4
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
5
Back Extension
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
7
Hamstring Curl
3
8 reps
-
8
Dip (Bodyweight)
3
8 reps
-
9
Pull-Up (Bodyweight)
3
2-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Walk
1
5-10 mins
-
2
Walk
1
10-15 mins
-
3
Poliquin Step Up
3
5-10 reps
-
4
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4
1 mins
-
5
Back Extension
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
7
Hamstring Curl
3
8 reps
-
8
Dip (Bodyweight)
3
8 reps
-
9
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
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4 Sets
1 mins
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10-12 Reps
-
6
Pallof Press
3 Sets
10 Reps
-
7
Side Plank
3 Sets
-1 mins
-
8
Chin-Up (Bodyweight)
3 Sets
2-8 Reps
-
Day 2
1
Walk
1 Set
30-90 mins
-
Day 3
1
Walk
1 Set
10-15 mins
-
2
Reverse Walk
1 Set
5-10 mins
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Hip Abduction (Band)
3 Sets
10-15 Reps
-
5
Hip Adduction (Lift Lower Leg)
3 Sets
10-15 Reps
-
6
Single Leg Deadlift
3 Sets
8 Reps
-
7
Plank
2 Sets
-2 mins
-
8
Arnold Press
3 Sets
5-10 Reps
-
Day 4
1
Reverse Walk
1 Set
5-10 mins
-
2
Walk
1 Set
10-15 mins
-
3
Poliquin Step Up
3 Sets
5-10 Reps
-
4
Spanish Squat Isometric (Band Behind Knees, Sit Back)
4 Sets
1 mins
-
5
Back Extension
3 Sets
8-12 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
7
Hamstring Curl
3 Sets
8 Reps
-
8
Dip (Bodyweight)
3 Sets
8 Reps
-
9
Pull-Up (Bodyweight)
3 Sets
2-8 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 34, Man
a month ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Rehab