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 EditedJun 18, 2025 10:57

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!
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