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New Leg Training Routine for My Bad Knee

My leg training has been mostly successful for the past few weeks. However, as with all things it can get a bit stale.

Always willing to change, I once again shifted gears and came up with another knee-friendly leg routine.

What’s different? I didn’t reinvent the wheel or anything, but I did throw in two important changes with my tweaked left knee in mind.

  • I went a bit heavier on most exercises. This lowered my rep range just slightly.
  • I included some unilateral (single limb) work.

Here we go:

Routine A (rest periods are 30-60 seconds)

Standing calf raise 3 x 10-16
Single leg seated calf raise 3 x 10-16

Bulgarian split squat 3 x 12
Leg extension 3 x 10-16
Leg press 3 x 10-20
Dumbbell Romanian deadlift 3 x 12

Routine B (rest periods are 30-60 seconds)

Seated calf raise 3 x 10-16
Standing calf raise 3 x 10-16

Leg curl 3 x 10-16
Leg extension 2 x 16
Single leg press 3 x 12
Walking lunge 2 lengths
Dumbbell Romanian deadlift 3 x 12

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By Brad Borland

Cancer Survivor, Military Veteran, University Lecturer, Strength Coach, Natural Drug-Free Bodybuilder, Husband, Father

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