Return Gym Session 2

1

Leg Press

3 sets · 10 reps · 75s rest · 60 kg controlled

favorablestrengthmachine

Sets

3

Reps

10

Rest

75s

Load

60 kg controlled

Keeps the knee-dominant pattern in place without increasing both load and lower-body stress at once.

Use the same knee-friendly range as Wednesday.
Take a 2 to 3 second lowering phase on every rep.

If This Is Taken

Keep the same prescription clarity.

Chair Squat

machine · strength

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Sets

3

Reps

8

Rest

75s

Load

bodyweight or 8 kg goblet only if very easy

Use this if the leg press setup feels awkward or crowded.

2

Barbell Hip Thrust

3 sets · 8 reps · 90s rest · 60 kg with 1-second pauses

favorablepowerliftingbarbell

Sets

3

Reps

8

Rest

90s

Load

60 kg with 1-second pauses

Repeats a tolerable posterior-chain baseline without forcing a load increase before the knee and setup feel routine.

Pause at lockout for one full second.
If rep speed slows badly, keep the set crisp and stop there.

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Keep the same prescription clarity.

Butt Lift (Bridge)

body only · strength

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Sets

3

Reps

12

Rest

75s

Load

bodyweight or light load

Use this if the hip-thrust station is taken.

3

Close-Grip Front Lat Pulldown

4 sets · 8 reps · 75s rest · moderate

favorablestrengthcable

Sets

4

Reps

8

Rest

75s

Load

moderate

Close-Grip Front Lat Pulldown illustration 1

Close-Grip Front Lat Pulldown illustration 2

Pushes the session a bit more toward upper-body work so progress does not depend on forcing the knee to do more.

Chest tall, elbows drive down, no torso swing.
Pause the squeeze for one beat.

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Keep the same prescription clarity.

One-Arm Dumbbell Row

dumbbell · strength

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Sets

4

Reps

10

Rest

75s

Load

12 to 14 kg per side

Use this if the pulldown station is busy.

4

Dumbbell Bench Press with Neutral Grip

3 sets · 8 reps · 75s rest · 12 kg set 1, 14 kg sets 2 to 3 only if smooth

favorablestrengthdumbbell

Sets

3

Reps

8

Rest

75s

Load

12 kg set 1, 14 kg sets 2 to 3 only if smooth

Dumbbell Bench Press with Neutral Grip illustration 1

Dumbbell Bench Press with Neutral Grip illustration 2

Keeps the pressing pattern from session 1 but gives you a narrow path to progress if Wednesday felt clearly under control.

No aggressive leg drive.
If 14 kg slows down badly, stay at 12 kg for all sets.

If This Is Taken

Keep the same prescription clarity.

Barbell Bench Press - Medium Grip

barbell · strength

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Sets

3

Reps

8

Rest

90s

Load

light to moderate

Use this only if dumbbells are not available.

5

Pallof Press

3 sets · 10 reps · 45s rest · 7.5 to 10 kg

favorablestrengthcable

Sets

3

Reps

10

Rest

45s

Load

7.5 to 10 kg

Reintroduces anti-rotation trunk work from the original plan without adding knee chaos or impact.

Count each side separately.
Keep ribs down and do not let the cable pull you around.

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Keep the same prescription clarity.

Dead Bug

body only · strength

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Sets

3

Reps

15

Rest

45s

Load

bodyweight

Use this if the cable station is busy.

6

Elliptical Trainer

1 sets · 8 minutes · 0s rest · easy to moderate

favorablecardiomachine

Sets

1

Time

8 minutes

Rest

0s

Load

easy to moderate

Adds knee-friendly conditioning and calorie burn with less joint stress than chasing extra leg strength work today.

Smooth cadence, no grind.
Cut it to 5 minutes if the knee feels loaded instead of warmer.

If This Is Taken

Keep the same prescription clarity.

Farmer's Walk

other · strongman

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Sets

5

Time

40s

Rest

50s

Load

moderately heavy

Use this if you want conditioning plus trunk work without staying on a machine.