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4-Week Knee Stability & Patellar Tendon Rehab

by Sinead Keogh

Program Description

**4-Week Knee Stability & Patellar Tendon Rehab** is a comprehensive program designed to enhance knee stability and promote recovery of the patellar tendon over the course of four weeks. With a commitment of just 16 days, you'll engage in a variety of targeted exercises that focus on strength, balance, and flexibility, including cycling, single-leg movements, and core stability drills. Each session is structured to progressively challenge your muscles while ensuring proper form and technique. Get ready to build a stronger foundation for your knees and return to your favorite activities with confidence!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 08, 2026 11:23
  • Last Edited
    Jan 28, 2026 01:14
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Abs
12.9%
Glutes
11.6%
Hamstrings
10.3%
Upper Back
9%
Calves
5.2%
Chest
5.2%
Lats
5.2%
Forearms
3.9%
Cardio
3.4%
Biceps
2.6%
Stretching
2.6%
Lower Back
2.6%
Triceps
2.6%
Front Delts
2.6%
Adductors
1.3%
Rear Delts
1.3%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Single Leg Heel Tap
1
2
10 reps
10 reps
RPE 8.5
-
3
Step-Up (Weighted)
3
8 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
12 reps
-
5
Single Leg Extension
3
12 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Single Leg Heel Tap
1
2
12 reps
12 reps
RPE 8.5
-
3
Step-Up (Weighted)
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
12 reps
-
5
Single Leg Extension
3
12 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Single Leg Heel Tap
1
2
10 reps
10 reps
RPE 8.5
-
3
Step-Up (Weighted)
3
8 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
12 reps
-
5
Single Leg Extension
3
12 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Single Leg Heel Tap
1
2
12 reps
12 reps
RPE 8.5
-
3
Step-Up (Weighted)
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
12 reps
-
5
Single Leg Extension
3
12 reps
-
6
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Chest Press
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Pallof Press
3
20 reps
-
6
Dead Bug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Chest Press
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Pallof Press
3
20 reps
-
6
Dead Bug
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Chest Press
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Pallof Press
3
20 reps
-
6
Dead Bug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Chest Press
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Pallof Press
3
20 reps
-
6
Dead Bug
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
8 mins
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Wall Sit
3
1 mins
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
8 mins
RPE 6
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Wall Sit
3
1 mins
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
8 mins
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Wall Sit
3
1 mins
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
8 mins
RPE 6
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Wall Sit
3
1 mins
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Goblet Squat
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Goblet Squat
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Face Pull
3
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Goblet Squat
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Goblet Squat
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Face Pull
3
16 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Cycling
1 Set
10 mins
@6
2
Single Leg Heel Tap
1 Set
2 Sets
10 Reps
10 Reps
@8.5
-
3
Step-Up (Weighted)
3 Sets
8 Reps
-
4
Single Leg Calf Raise (Bodyweight)
3 Sets
12 Reps
-
5
Single Leg Extension
3 Sets
12 Reps
-
6
Side Plank
3 Sets
1 mins
-
Day 2
1
Cycling
1 Set
5 mins
@6
2
Seated Chest Press
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Pallof Press
3 Sets
20 Reps
-
6
Dead Bug
3 Sets
12 Reps
@8
Day 3
1
Cycling
1 Set
8 mins
@6
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4
Wall Sit
3 Sets
1 mins
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Cycling
1 Set
5 mins
-
2
Goblet Squat
3 Sets
8 Reps
-
3
Single Leg Press
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
1 mins
-
6
Face Pull
3 Sets
12 Reps
-