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Legs and Knees by Kofi

by Kofi A.
40 athletes joined

Program Description

Leg program designed to improve knee mobility and reduce knee pain

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 22, 2024 04:01
  • Last Edited
    Aug 26, 2025 01:06

Summary

Transform your lower body with "Legs and Knees by Kofi," an 8-week program designed to build strength and stability in your legs and knees. Committing just two days a week, you'll engage in a variety of effective exercises, including paused squats, Romanian deadlifts, and leg presses, all tailored to enhance your performance and prevent injury. This program is perfect for anyone looking to elevate their leg day routine while ensuring proper knee health. Get ready to step up your game and feel the difference!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
22.9%
Quadriceps
18.7%
Glutes
16.4%
Other
14.7%
Lower Back
9.1%
Calves
7.3%
Abs
6%
Adductors
4.2%
Abductors
0.7%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 6
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Squat (Paused)
2
4 reps
68%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 8
7
Tibialis Raises
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9.5
4
Nordic Curl
3
10 reps
RPE 8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3
8 reps
RPE 9.5
6
Tibialis Raises
3
10 reps
RPE 9
7
Hyperextension
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9