4.0
(1 rating)
Program Description
This is a program for someone who doesn’t have much time and *maybe* misses some workout days in some weeks. The principle behind this program is if you can do any 3 days of the program in a week you can still work almost every body part twice a week. But ideally doing 4 days in a week will put weekly load above 12 working sets a week for each body part. This is a linear progression program.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 02, 2024 12:19
- Last EditedJun 18, 2025 08:07
Summary
Transform your fitness journey with this comprehensive 12-week program designed specifically for those with weak knees. Comprising four full-body workouts each week, you'll engage in a balanced mix of strength training and targeted exercises that prioritize joint safety while building muscle. With a focus on proper form and controlled movements, this program includes essential lifts like the Incline Bench Press and Leg Extensions, ensuring you strengthen your entire body without compromising your knees. Get ready to enhance your strength and confidence, one rep at a time!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
12 reps
-
3A
Dip (Assisted)
3
8 reps
-
3B
Chin-Up (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Tricep Extension (Cable)
4
15 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Dip (Assisted)
3
8 reps
-
2B
Chin-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Chest Press (Machine)3 Sets
12 Reps
-
3A
Dip (Assisted)3 Sets
8 Reps
-
3B
Chin-Up (Assisted)3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Face Pull3 Sets
20 Reps
-
Day 2
1
Leg Extension3 Sets
12 Reps
-
2
Leg Curl3 Sets
12 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5A
Tricep Extension (Cable)4 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
2A
Dip (Assisted)3 Sets
8 Reps
-
2B
Chin-Up (Assisted)3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
4
Face Pull3 Sets
20 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
2
Chest Fly (Cable)3 Sets
15 Reps
-
3
Pullover (Dumbbell)3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-