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ACL & Muscle Growth

by Antonis Glykos
1 athletes joined

Program Description

ACL & Muscle Growth for busy people. It contains compound movements and variety with basic equipment.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 18, 2025 05:13
  • Last Edited
    Jun 18, 2025 12:55

Summary

Transform your fitness journey with the ACL & Muscle Growth program, a comprehensive 6-week plan designed to enhance strength while prioritizing knee health. Train six days a week with a balanced mix of bodyweight and dumbbell exercises targeting your chest, arms, legs, and core. Each workout is crafted to build muscle and improve stability, ensuring you progress safely and effectively. Get ready to elevate your training and achieve your goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.1%
Abs
15%
Lats
12.5%
Triceps
11.7%
Chest
10%
Glutes
8.3%
Biceps
7.5%
Upper Back
5%
Hamstrings
4.6%
Front Delts
3.7%
Adductors
2.1%
Other
2.1%
Forearms
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
1 Set
-
2
Chin-Up (Bodyweight)
1 Set
-
3
Pullover (Dumbbell)
1 Set
-
4
Overhead Extension (Dumbbell)
1 Set
-
5
Seated Dumbbell Curl
1 Set
-
Day 2
1
Leg Extension (Banded)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Plank
1 Set
-
5
Box Jump
1 Set
-
Day 3
1
Push Up
1 Set
-
2
Chin-Up (Bodyweight)
1 Set
-
3
Pullover (Dumbbell)
1 Set
-
4
Overhead Extension (Dumbbell)
1 Set
-
5
Seated Dumbbell Curl
1 Set
-
Day 4
1
Leg Extension (Banded)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Plank
1 Set
-
5
Box Jump
1 Set
-
Day 5
1
Push Up
1 Set
-
2
Chin-Up (Bodyweight)
1 Set
-
3
Pullover (Dumbbell)
1 Set
-
4
Overhead Extension (Dumbbell)
1 Set
-
5
Seated Dumbbell Curl
1 Set
-
Day 6
1
Leg Extension (Banded)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Plank
1 Set
-
5
Box Jump
1 Set
-