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I Kneed to do this

by Steve B.
1 athletes joined

Program Description

Transform your fitness journey with "I Kneed to do this," a dynamic 6-week program designed to enhance strength and stability while focusing on knee health. Committing just 6 days a week, you'll engage in targeted workouts that combine strength training, mobility exercises, and recovery strategies to build resilience and prevent injury. Perfect for everyday lifters, this program empowers you to push your limits while prioritizing joint health. Get ready to feel stronger and more confident with every rep!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 02:53
  • Last Edited
    Feb 14, 2026 03:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
11.7%
Chest
9.7%
Glutes
9.7%
Hamstrings
8.7%
Upper Back
7.8%
Quadriceps
7.8%
Biceps
6.8%
Lats
4.9%
Middle Delts
4.4%
Abs
4.4%
Lower Back
3.9%
Forearms
2.4%
Calves
1.9%
Olympic
1.9%
Rear Delts
1.5%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
-
2
Chest Press (Machine)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
20 reps
-
4A
Front Raise
3
20 reps
-
4B
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Hang Powe Clean & Jerk
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
-
2
Chest Press (Machine)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
20 reps
-
4A
Front Raise
3
20 reps
-
4B
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Hang Powe Clean & Jerk
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
-
2
Chest Press (Machine)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
20 reps
-
4A
Front Raise
3
20 reps
-
4B
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Hang Powe Clean & Jerk
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
-
2
Chest Press (Machine)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
20 reps
-
4A
Front Raise
3
20 reps
-
4B
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Hang Powe Clean & Jerk
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
-
2
Chest Press (Machine)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
20 reps
-
4A
Front Raise
3
20 reps
-
4B
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Hang Powe Clean & Jerk
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
-
2
Chest Press (Machine)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
20 reps
-
4A
Front Raise
3
20 reps
-
4B
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Hang Powe Clean & Jerk
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
20 reps
-
2
Seated Row (Machine)
3
20 reps
-
3
Bicep Curl (Barbell)
3
20 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Hang Snatch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
20 reps
-
2
Seated Row (Machine)
3
20 reps
-
3
Bicep Curl (Barbell)
3
20 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Hang Snatch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
20 reps
-
2
Seated Row (Machine)
3
20 reps
-
3
Bicep Curl (Barbell)
3
20 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Hang Snatch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
20 reps
-
2
Seated Row (Machine)
3
20 reps
-
3
Bicep Curl (Barbell)
3
20 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Hang Snatch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
20 reps
-
2
Seated Row (Machine)
3
20 reps
-
3
Bicep Curl (Barbell)
3
20 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Hang Snatch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
20 reps
-
2
Seated Row (Machine)
3
20 reps
-
3
Bicep Curl (Barbell)
3
20 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Hang Snatch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
20 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Chest Fly (Machine)
3
20 reps
-
5
Tricep Extension (Machine)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
20 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Chest Fly (Machine)
3
20 reps
-
5
Tricep Extension (Machine)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
20 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Chest Fly (Machine)
3
20 reps
-
5
Tricep Extension (Machine)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
20 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Chest Fly (Machine)
3
20 reps
-
5
Tricep Extension (Machine)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
20 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Chest Fly (Machine)
3
20 reps
-
5
Tricep Extension (Machine)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
20 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Chest Fly (Machine)
3
20 reps
-
5
Tricep Extension (Machine)
3
20 reps
-
6
Push Up
3
20 reps
-
7
Dip (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Hip Thrust (Machine)
3
20 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
20 reps
-
2
Preacher Curl (EZ Bar)
3
20 reps
-
3
Rear Delt Fly (Machine)
3
20 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Chin-Up (Bodyweight)
3
7 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Snatch (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
20 reps
-
2
Preacher Curl (EZ Bar)
3
20 reps
-
3
Rear Delt Fly (Machine)
3
20 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Chin-Up (Bodyweight)
3
7 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Snatch (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
20 reps
-
2
Preacher Curl (EZ Bar)
3
20 reps
-
3
Rear Delt Fly (Machine)
3
20 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Chin-Up (Bodyweight)
3
7 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Snatch (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
20 reps
-
2
Preacher Curl (EZ Bar)
3
20 reps
-
3
Rear Delt Fly (Machine)
3
20 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Chin-Up (Bodyweight)
3
7 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Snatch (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
20 reps
-
2
Preacher Curl (EZ Bar)
3
20 reps
-
3
Rear Delt Fly (Machine)
3
20 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Chin-Up (Bodyweight)
3
7 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Snatch (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
20 reps
-
2
Preacher Curl (EZ Bar)
3
20 reps
-
3
Rear Delt Fly (Machine)
3
20 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Chin-Up (Bodyweight)
3
7 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Snatch (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4A
Front Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Hang Powe Clean & Jerk
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Seated Row (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Hang Snatch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 6
1
High Row
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Snatch (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-