12-Week Athletic Strength & Knee Stability Program
Unlock your strength and protect your knees with this 12-week program designed to elevate your athletic performance and resilience.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Heel Tap | 3 | 10 reps | @6 |
| 2 | Step-Up (Weighted) | 3 | 10 reps | @6 |
| 3 | Single leg extension | 3 | 15 reps | @6 |
| 4 | Single Leg Press | 3 | 12 reps | @6 |
| 5 | Calf Raise (Leg Press) | 3 | 15 reps | @6 |
| 6 | Side Plank | 4 | 0.5 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 10 reps | @6.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @6.5 |
| 3 | Chest Fly (Cable) | 3 | 12 reps | @6.5 |
| 4 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @6 |
| 5 | Dead Bug | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Leg Deadlift | 3 | 8 reps | @6 |
| 2 | Single Leg Romanian Deadlift | 3 | 8 reps | @6 |
| 3 | Glute Bridge (Bodyweight) | 3 | 12 reps | @6 |
| 4 | Bodyweight Lateral Step-Downs | 2 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | @6 |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @6 |
| 3 | Face Pull | 3 | 12 reps | @6 |
| 4 | Pull-Up (Bodyweight) | 3 | 10 reps | @10 |
| 5 | Seated Row (Cable) | 3 | 12 reps | @7 |
| 6 | Pallof Press | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 10 reps | @6 |
| 2 | Single Leg Press | 3 | 12 reps | @6 |
| 3 | Glute Bridge (Bodyweight) | 3 | 10 reps | @6 |
| 4 | Calf Raise (Leg Press) | 3 | 15 reps | @6 |
| 5 | Cycling | 1 | 15 min | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, 12-Week Athletic Strength & Knee Stability Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
12-Week Athletic Strength & Knee Stability Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12-Week Athletic Strength & Knee Stability Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
