Knee’s-Elbow’s-Full Body
Joint prehab/rehab with some full body work
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Copenhagen Plank | 1 | 0 reps |
| 1B | KOT Squat | 1 | 0 reps |
| 1C | ATG Split Squat | 1 | 0 reps |
| 1D | Tibialis Raise | 1 | 0 reps |
| 1E | QL Extension | 1 | 0 reps |
| 1F | Paretial | 1 | 0 reps |
| 1G | Seated Goodmornings | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Light Band Tri And Bi | 1 | 0 reps |
| 1B | YTWL | 1 | 0 reps |
| 1C | 4 Way Forearm | 1 | 0 reps |
| 1D | Wrist Curls | 2 | 0 reps |
| 1E | Reverse Wrist Curl (Dumbbell) | 2 | 0 reps |
| 1F | Lying Forearm To Chest | 2 | 0 reps |
| Superset | |||
| 2A | Bench Press (Barbell) | 3 | 0 reps |
| 2B | Lat Pulldown | 3 | 0 reps |
| Superset | |||
| 3A | Seated Row (Cable) | 3 | 0 reps |
| 3B | Face Pull | 3 | 0 reps |
| 3C | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 4A | External Rotation | 3 | 0 reps |
| 4B | Powell Raise | 3 | 0 reps |
| 4C | Rhomboid Pulldown | 3 | 0 reps |
| Superset | |||
| 5A | Chest Fly (Cable) | 3 | 0 reps |
| 5B | Tricep Kickback | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Cable French Press | 3 | 0 reps |
| 1B | Face Pull | 3 | 0 reps |
| 1C | Standing Cable Wood Chop | 3 | 0 reps |
| Superset | |||
| 2A | Underhand Lat Pulldown | 3 | 0 reps |
| 2B | Bicep Overhead Cable Curls | 3 | 0 reps |
| Superset | |||
| 3A | QL Extension | 2 | 0 reps |
| 3B | Straight Arm Pulldown | 2 | 0 reps |
| 3C | Inverted Row | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hip Thrust (Barbell) | 2 | 0 reps |
| 1B | 4 Way Hip | 2 | 0 reps |
| 1C | Leg Extension | 2 | 0 reps |
| 1D | Leg Curl | 2 | 0 reps |
| Superset | |||
| 2A | Wide Grip Elevated Deadlift | 2 | 0 reps |
| 2B | Leg Press (45 Degrees) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | X-Band Walk | 1 | 0 reps |
| 1B | 4 Way Hip | 1 | 0 reps |
| 1C | Tibialis Raise | 1 | 0 reps |
| Superset | |||
| 2A | Low Cable Feet Pull In | 3 | 0 reps |
| 2B | Peterson Step Up | 3 | 0 reps |
| Superset | |||
| 3A | Squat (Barbell) | 3 | 0 reps |
| 3B | Standing Barbell Calf Raise | 3 | 0 reps |
| 3C | Leg Curl | 3 | 0 reps |
| Superset | |||
| 4A | ATG Split Squat | 1 | 0 reps |
| 4B | VMO Squat | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | 4 Way Forearm | 1 | 0 reps |
| 1B | Wrist Curls | 1 | 0 reps |
| 1C | Reverse Wrist Curl (Dumbbell) | 1 | 0 reps |
| Superset | |||
| 2A | Klokov Raise | 1 | 0 reps |
| 2B | Scott Curl | 1 | 0 reps |
| Superset | |||
| 3A | ATG Row | 1 | 0 reps |
| 3B | Supine Elbow Extensions | 1 | 0 reps |
| 4 | Bicep Overhead Cable Curls | 3 | 0 reps |
| 5 | Trap Bar Shrug | 1 | 0 reps |
| 6 | Facepull With Overhead Extension | 2 | 0 reps |
| 7 | Wrap Around Row | 2 | 0 reps |
| 8 | Angled Cable Shrug | 2 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Knee’s-Elbow’s-Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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.
Knee’s-Elbow’s-Full Body is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Knee’s-Elbow’s-Full Body 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.
Get started
