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Basic v3

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Program Description

This program is designed to build lower-body strength, joint resilience, and trunk stability required for skiing, with a specific emphasis on knee protection following ACL injury. It prioritizes controlled force production, unilateral strength, and posterior chain development to reduce injury risk while improving performance and confidence under load. Conditioning is structured to support durability without compromising strength quality.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2026 04:36
  • Last Edited
    Feb 24, 2026 04:38
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Hamstrings
16%
Abs
14.4%
Quadriceps
12.5%
Triceps
7%
Chest
7%
Front Delts
7%
Lower Back
5.1%
Lats
4.7%
Upper Back
4.7%
Other
2.3%
Biceps
2.3%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Squat (Barbell)
3
7 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 5
5
Hamstring Curl
3
8 reps
-
6
Pallof Press
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Dip (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Squat (Barbell)
3
7 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 5
5
Hamstring Curl
3
8 reps
-
6
Pallof Press
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Dip (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Squat (Barbell)
3
7 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 5
5
Hamstring Curl
3
8 reps
-
6
Pallof Press
3
8 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Trap Bar Deadlift
4
5 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Glute Bridge (Bodyweight)
3
8 reps
-
6
Plank
3
1 mins
-
7
Bench Press (Dumbbell)
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Trap Bar Deadlift
4
5 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Glute Bridge (Bodyweight)
3
8 reps
-
6
Plank
3
1 mins
-
7
Bench Press (Dumbbell)
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Trap Bar Deadlift
4
5 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Glute Bridge (Bodyweight)
3
8 reps
-
6
Plank
3
1 mins
-
7
Bench Press (Dumbbell)
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Prowler Push
3
25 reps
-
4
Poliquin Step Up
3
8 reps
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 mins
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Dip (Weighted)
3
7 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Prowler Push
3
25 reps
-
4
Poliquin Step Up
3
8 reps
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 mins
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Dip (Weighted)
3
7 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Reverse Walk
1
5 mins
-
3
Prowler Push
3
25 reps
-
4
Poliquin Step Up
3
8 reps
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 mins
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Dip (Weighted)
3
7 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Reverse Walk
1 Set
5 mins
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@5
@5
@5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@5
@5
@5
5
Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Pallof Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
8
Dip (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
Day 2
1
Walk
1 Set
5 mins
-
2
Reverse Walk
1 Set
5 mins
-
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
7
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Walk
1 Set
5 mins
-
2
Reverse Walk
1 Set
5 mins
-
3
Prowler Push
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
4
Poliquin Step Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Spanish Squat Isometric (Band Behind Knees, Sit Back)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Dip (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-