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Bulletproof Knees Training Program

The Athletic Performance + Bulletproof Knees Program aims to enhance athletic strength, explosive power, and upper body hypertrophy over 8-12 weeks with a 4-5 day weekly schedule. It includes a structured warm-up, specific workouts for full body, upper body, and lower body strength, as well as optional speed and conditioning exercises. Progression is tracked weekly, with guidelines to increase load and sets as needed.

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Tushar Sirohi
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237 views3 pages

Bulletproof Knees Training Program

The Athletic Performance + Bulletproof Knees Program aims to enhance athletic strength, explosive power, and upper body hypertrophy over 8-12 weeks with a 4-5 day weekly schedule. It includes a structured warm-up, specific workouts for full body, upper body, and lower body strength, as well as optional speed and conditioning exercises. Progression is tracked weekly, with guidelines to increase load and sets as needed.

Uploaded by

Tushar Sirohi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Athletic Performance + Bulletproof Knees Program

Program Overview

- Goal: Build athletic strength, explosive power, bulletproof knees, and add upper body hypertrophy.

- Schedule: 4-5 Days / Week

- Duration: 8-12 Weeks

- Tracking: Lift weights, reps, and notes weekly.

Warm-up Routine (Daily Before Workout)

- Foam Roll: Quads, Calves, IT Band - 2 min

- Dynamic Stretch: Walking Lunges + Arm Circles - 2 min

- Activation: Spanish Squats x 30s hold + Banded Glute Bridges x 15 reps

- CNS Primer: Skips or High Knees - 1 min

DAY 1 - FULL BODY POWER + STRENGTH

- Hang Power Cleans - 4x3

- Trap Bar Deadlift - 4x5

- Dumbbell Bulgarian Split Squat (Slow Eccentric) - 3x8/leg

- Weighted Chin-Ups - 4x6-8

- Incline Dumbbell Press - 4x8-10

- Spanish Squat Hold - 3x30s

- Jump Rope - 3x1 min

DAY 2 - UPPER BODY POWER + HYPERTROPHY

- Med Ball Chest Pass - 3x6

- Weighted Dips - 4x6-8

- Barbell Overhead Press - 4x6-8

- Pendlay Rows - 4x8-10

- Dumbbell Lateral Raise - 3x15

- Dumbbell Chest Fly / Cable Fly - 3x12-15


Athletic Performance + Bulletproof Knees Program

- Hammer Curls + Rope Pushdowns (Superset) - 3x12-15

DAY 3 - LOWER BODY STRENGTH FOCUS

- Reverse Sled Drag - 3x30m

- Front Squat - 4x5-6

- Single-Leg Decline Eccentric Squats - 3x8

- Nordic Hamstring Curl - 3x5

- Wall Sit + Plate - 2x45-60s

- Standing Calf Raise - 3x20

DAY 4 - FULL BODY HYBRID + UPPER BODY VOLUME

- Power Snatch (hang) - 4x2-3

- Romanian Deadlifts (BB/DB) - 3x10

- Dumbbell Snatch (single arm) - 3x5/arm

- Flat Dumbbell Press - 3x10-12

- Wide Grip Pull-ups - 3x8-10

- Dumbbell Shoulder Press - 3x12

- Cable Face Pulls - 3x15-20

DAY 5 - SPEED + CONDITIONING (Optional)

- Sprint Drills - 5 min

- Short Sprints - 6-8 reps

- Pogo Hops - 3x20

- Terminal Knee Extensions (banded) - 3x20

- Broad Jump + Sprint Combo - 5 rounds

- Arm Pump (Optional): Curls + Dips Superset 2x20

Post-Workout Stretching Routine


Athletic Performance + Bulletproof Knees Program

- Quad Stretch: 30s/leg

- Couch Stretch: 30s/leg

- Hamstring Stretch: 30s/leg

- Calf Stretch: 30s/leg

- Thoracic Extension on foam roller: 1 min

Progression Plan

- Add 2.5%-5% load each week if possible.

- If stuck, add 1 extra set.

- Track weights, reps, RPE weekly.

- Focus on quality, especially for power lifts.

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