Bodyweight Box Squat
Swap
Sets
3
Reps
10
Rest
75s
Load
bodyweight or light goblet load
Use this if the leg press setup feels wrong on the knee today.
Training Session
Re-Entry Full Body A
45-minute gym session
1
Leg Press
3 sets · 8 reps · 90s rest · 65 to 70 kg, only if the first set feels smooth
Sets
3
Reps
8
Rest
90s
Load
65 to 70 kg, only if the first set feels smooth
Keeps a knee-dominant pattern in the week without turning the restart day into an aggressive lower-body stress test.
- Use a controlled lowering phase and stop shy of any sketchy depth.
- If the knee feels off, stay at 60 kg or cut 1 set instead of grinding through it.
Swap option
Same slot, different setup.
2
Dumbbell Bench Press with Neutral Grip
4 sets · 8 reps · 90s rest · 16 kg each if stable; otherwise repeat 14 kg and own it
Sets
4
Reps
8
Rest
90s
Load
16 kg each if stable; otherwise repeat 14 kg and own it
Last session showed clear room to move up here, so this is the cleanest upper-body progression slot.
- Pause briefly on the chest line and keep the shoulder blades pinned.
- If rep speed dies before 8, hold the load there for the remaining sets.
Swap option
Same slot, different setup.
Dumbbell Bench Press
Swap
Sets
4
Reps
8
Rest
90s
Load
moderate
Use this if the neutral-grip setup is awkward or unavailable.
3
One-Arm Dumbbell Row
4 sets · 10 reps · 75s rest · same as last time or a very small bump if both sides feel even
Sets
4
Reps
10
Rest
75s
Load
same as last time or a very small bump if both sides feel even
This gives you stable upper-back volume without adding more lower-body fatigue on a return day.
- Keep the torso quiet and pull toward the hip, not the shoulder.
- Match the weaker side first and let that side set the ceiling.
Swap option
Same slot, different setup.
Close-Grip Front Lat Pulldown
Swap
Sets
4
Reps
10
Rest
75s
Load
moderate
Use this if benches or dumbbells are tied up.
4
Barbell Hip Thrust
4 sets · 8 reps · 90s rest · 65 kg if warm-ups feel good; otherwise repeat 60 kg
Sets
4
Reps
8
Rest
90s
Load
65 kg if warm-ups feel good; otherwise repeat 60 kg
The pattern is already tolerated well and it lets you progress posterior-chain strength without extra knee irritation.
- Pause for 1 second at the top and keep ribs down.
- Leave 1 to 2 clean reps in reserve instead of chasing a max effort.
Swap option
Same slot, different setup.
Barbell Glute Bridge
Swap
Sets
4
Reps
8
Rest
90s
Load
moderate
Use this if the hip thrust bench setup is busy.
5
Pallof Press
3 sets · 12 reps · 45s rest · same stack as last time unless it felt too easy
Sets
3
Reps
12
Rest
45s
Load
same stack as last time unless it felt too easy
Trunk stiffness and anti-rotation work fit the knee-protection goal without adding much recovery cost.
- Exhale as you press out and avoid letting the cable pull you into rotation.
- If balance feels weird today, use a half-kneeling stance.
Swap option
Same slot, different setup.
Dead Bug
Swap
Sets
3
Reps
10
Rest
45s
Load
bodyweight, slow tempo
Use this if the cable area is packed or you want a simpler trunk slot.
6
Recumbent Bike
4 sets · 30s · 60s rest · moderately hard, recoverable
Sets
4
Time
30s
Rest
60s
Load
moderately hard, recoverable
Keeps the low-impact conditioning habit alive while deliberately staying easier than the June 8 fatigue wall.
- First round should feel almost too easy; build only if round 3 still feels clean.
- If cardio is rough today, switch to 6 minutes steady instead of forcing intervals.
Swap option
Same slot, different setup.
Air Bike
Swap
Sets
4
Time
30s
Rest
60s
Load
moderately hard, controlled
Use this only if you want the tougher option and the knee still feels good after strength work.