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Skifit-K_v2

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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, Intermediate
  • Goal
    Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2026 01:51
  • Last Edited
    Mar 24, 2026 02:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.7%
Hamstrings
18.8%
Quadriceps
16.6%
Abs
13.4%
Lower Back
6.4%
Lats
3.8%
Upper Back
3.8%
Calves
3.8%
Adductors
3.2%
Chest
2.5%
Front Delts
2.5%
Triceps
2.5%
Biceps
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
3
Pallof Press
3
1 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
3
Pallof Press
3
1 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
3
Pallof Press
3
1 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Spanish Squat Isometric (Band Behind Knees, Sit Back)
3
1 reps
RPE 6
3
Pallof Press
3
1 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
4
Incline Bench Press (Dumbbell)
1
3
8 reps
5 reps
-
-
5
Ab Wheel
3
3-8 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
7
Side Lying Leg Raises
3
8 reps
-
8
Mageliggende Benloft (Strikk)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
4
Incline Bench Press (Dumbbell)
1
3
8 reps
5 reps
-
-
5
Ab Wheel
3
3-8 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
7
Side Lying Leg Raises
3
8 reps
-
8
Mageliggende Benloft (Strikk)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
4
Incline Bench Press (Dumbbell)
1
3
8 reps
5 reps
-
-
5
Ab Wheel
3
3-8 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
7
Side Lying Leg Raises
3
8 reps
-
8
Mageliggende Benloft (Strikk)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Prowler Push
1
1
2
25 reps
25 reps
25 reps
RPE 5
RPE 6
RPE 7
4
Incline Bench Press (Dumbbell)
1
3
8 reps
5 reps
-
-
5
Ab Wheel
3
3-8 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
7
Side Lying Leg Raises
3
8 reps
-
8
Mageliggende Benloft (Strikk)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
3
16 reps
8 reps
-
-
3
Hamstring Curl
3
7 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
3
16 reps
8 reps
-
-
3
Hamstring Curl
3
7 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
3
16 reps
8 reps
-
-
3
Hamstring Curl
3
7 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
16 reps
5 reps
5 reps
5 reps
5 reps
RPE 2
RPE 5
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
3
16 reps
8 reps
-
-
3
Hamstring Curl
3
7 reps
RPE 7
4
Pull-Up (Assisted)
3
5 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
RPE 6
6
Side Lying Leg Raises
3
8 reps
-
7
Mageliggende Benloft (Strikk)
3
8 reps
-
8
Single Leg Calf Raise (Bodyweight)
3
16 reps
-
9
Plank
2
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@5
@6
@7
@8
2
Spanish Squat Isometric (Band Behind Knees, Sit Back)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@6
@6
3
Pallof Press
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@7
@7
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
5
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
6
Side Lying Leg Raises
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Mageliggende Benloft (Strikk)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
9
Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@5
@6
@7
@8
2
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Prowler Push
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@5
@6
@7
@7
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
5
Ab Wheel
1 Set
1 Set
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
@7
@7
@7
6
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
7
Side Lying Leg Raises
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Mageliggende Benloft (Strikk)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@5
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
16 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7
@7
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
5
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
6
Side Lying Leg Raises
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Mageliggende Benloft (Strikk)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
9
Plank
1 Set
1 Set
1 mins
1 mins
-
-