12-Week Athletic Strength & Knee Stability Program

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lateral Heel Tap

Step-Up (Weighted)

Single leg extension

Single Leg Press

Calf Raise (Leg Press)

Side Plank

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Tricep Extension (Dumbbell)

Dead Bug

Single Leg Deadlift

Single Leg Romanian Deadlift

Glute Bridge (Bodyweight)

Bodyweight Lateral Step-Downs

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Pull-Up (Bodyweight)

Seated Row (Cable)

Pallof Press

Romanian Deadlift (Barbell)

Cycling

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