Program Description
Leg program designed to improve knee mobility and reduce knee pain
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedApr 22, 2024 04:01
- Last EditedOct 19, 2024 09:05
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 Press3 Sets
8 Reps
@9.5
4
Nordic Curl3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)3 Sets
8 Reps
@9.5
6
Tibialis Raises3 Sets
10 Reps
@9
7
Hyperextension3 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 Extension3 Sets
10 Reps
@10
5
Seated Hamstring Curl3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)3 Sets
8 Reps
@8
7
Tibialis Raises3 Sets
8 Reps
@9