Basic v3 «I can lift»

This beginner and knee friendly program will take you from «Oh wow, I sort of trust my knees again» to a comfy "Yes, I can lift shit!".

This is step three of three. If your knees are fucked, you should start with basic v1 and work your way through v2 before this one.

This program is a followup to the program "Basic v2" 

PS: Not a doctor, don't DM me if you go too hard. Take care, play safe.

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Week 1

Week 2

Week 3

Walk

Reverse Walk

Hamstring Curl

Squat (Barbell)

Poliquin Step Up

Pallof Press

Bulgarian Split Squat (Dumbbell)

Chin-Up (Bodyweight)

Dip (Weighted)

Trap Bar Deadlift

Single Leg Deadlift

Glute Bridge (Bodyweight)

Leg Raise (Captain's Chair)

Bench Press (Dumbbell)

Plank

Prowler Push

Leg Extension

Spanish Squat  Isometric (Band Behind Knees, Sit Back)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

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