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12-Week Athletic Strength & Knee Stability Program

by Zion M.

Program Description

**12-Week Athletic Strength & Knee Stability Program** Embark on a transformative 12-week journey designed to enhance your athletic strength and knee stability. This program features 60 workouts, each lasting approximately 50 minutes, tailored for intermediate lifters looking to elevate their performance. You'll engage in a variety of exercises targeting key muscle groups, including weighted step-ups, Romanian deadlifts, and dynamic core work like the Pallof press. With a focus on functional movements and stability, this program will not only build strength but also improve your overall athleticism. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 06, 2025 10:45
  • Last Edited
    Nov 06, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Quadriceps
13.1%
Hamstrings
12.1%
Abs
9.1%
Lower Back
6.8%
Chest
6.5%
Triceps
6.2%
Front Delts
6.2%
Upper Back
5.9%
Middle Delts
5.3%
Calves
3.9%
Lats
3.5%
Stretching
2%
Rear Delts
2%
Biceps
1.6%
Adductors
1.3%
Cardio
0.7%
Forearms
0.5%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Heel Tap
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
10 reps
RPE 6
3
Single leg extension
3
15 reps
RPE 6
4
Single Leg Press
3
12 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 6
5
Dead Bug
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 6
2
Single Leg Romanian Deadlift
3
8 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
4
Bodyweight Lateral Step-Downs
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pallof Press
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cycling
1
15 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Lateral Heel Tap
3 Sets
10 Reps
@6
2
Step-Up (Weighted)
3 Sets
10 Reps
@6
3
Single leg extension
3 Sets
15 Reps
@6
4
Single Leg Press
3 Sets
12 Reps
@6
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@6
6
Side Plank
4 Sets
0.5 mins
@8
Day 2
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@6
5
Dead Bug
3 Sets
10 Reps
@6
Day 3
1
Single Leg Deadlift
3 Sets
8 Reps
@6
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@6
3
Glute Bridge (Bodyweight)
3 Sets
12 Reps
@6
4
Bodyweight Lateral Step-Downs
2 Sets
10 Reps
@6
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3
Face Pull
3 Sets
12 Reps
@6
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
5
Seated Row (Cable)
3 Sets
12 Reps
@7
6
Pallof Press
3 Sets
10 Reps
@8
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6
2
Single Leg Press
3 Sets
12 Reps
@6
3
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
4
Calf Raise (Leg Press)
3 Sets
15 Reps
@6
5
Cycling
1 Set
15 mins
@6