BETA
KNEE ABILITY DENSE
STRENGTH
I honestly think this is the best program I've ever put
out. All its sets, reps, and strategies are below - with
all videos - and it's also on the site with Calculator
so you can see your targets for each week, as well
as on the app for tracking and form-coaching!
I am MASSIVELY thankful for Keegan Smith
(@keeganreal) and Lucas Aaron (@rangeofstrength)
of Real Movement (@real_mvmt) who worked with
me to create this masterpiece for you.
The following is a 12-week knee and lower body
TRANSFORMATION, while also hitting every key
accessory area, including mobility and upper body!
It is done 5 days per week. I'm beginning the
program myself on Monday and doing the full 12
weeks without alteration!
Now, WHY did I make this program? Well, once you
have the form down on your key Knee Ability
movements, your body is ready for extreme gains.
So this is my most EXTREME program ever.
HOWEVER, it strategically handles the problem of:
"how do we get extreme gains while still being
SAFE?" With this program, you're re-setting your
body in Week 1, and then embarking on a 12-week
journey towards DOMINATING the Knee Standards,
rather than going heavier and riskier than the
Standards, and NEVER going past a week you
couldn't dominate. Sending video of your 10th set
from each of the 3 Dense Strength sessions, every
week, becomes extremely important so that we can
safely pass you to go on to the next week.
To put in simply: THIS PROGRAM IS A GENETIC
CHEAT CODE. Get ready to surprise yourself with
your gains!
First watch this 4-minute overview explaining "What
is Knee Ability DENSE STRENGTH?!" - then dive into
the details below...
Monday A. Patrick Step Up 10 x 10 per leg in
20 minutes as described in the overview video. For
reference, here is the Patrick Step Up tutorial.
Week 1. BW
Week 2. 25% (suggested warm-up: 10 reps
bodyweight)
Week 3. 30% (suggested warm-up: 10 reps
bodyweight)
Week 4. 35% (suggested warm-up: 10 reps
bodyweight)
Week 5. 40% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%)
Week 6. 45% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%)
Week 7. 50% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%)
Week 8. 60% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%, then 10 reps
50%)
Week 9. 70% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%, then 10 reps
50%)
Week 10. 80% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%, then 10 reps
50%)
Week 11. 90% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%, then 10 reps
50%, then 10 reps 75%)
Week 12. 100% (suggested warm-up: 10 reps
bodyweight, then 10 reps 25%, then 10 reps
50%, then 10 reps 75%)
Extra Work
B. Seated Goodmorning 5 Minute Timer 20-10-
5 (48 second video explaining how to execute)
There is no exact weight target here. The goal is to
maintain - and perhaps even improve - your deepest
hip strength with minimal time and effort, so that you
can get maximal results for your lower body during
this 12-week transformation. For reference, here is
the Seated Goodmorning tutorial.
C. Tibialis 5 Minute Timer! (45 second video
explaining how to execute).
Tuesday
A1/A2. Chin/Dip on 5 Minute Timer! Full-
Range Chin can be regressed to negatives. Full-
Range Dip can be regressed to ATG Push-Up. You
are totally welcome to use just bodyweight in this 12-
week program, but if you achieve 50 total reps in 5
minutes, you're eligible to add 5% in extra load, per
week that you hit 50, if you want to go weighted!
B1/B2. Smith Curl/French Press 5 Minute
Timer! Smith Curl Tutorial. French Press
Tutorial. There is no exact weight target on either of
these. It's very important to use perfect form and
never work through pain. When you can comfortably
do 50 reps total, you are allowed to add weight, but
you are not forced to.
Mobility Circuit
C1. Slant Board Jefferson Curl x 5. There is no exact
weight target. The best weight is the one that FEELS
best. Too light won't stretch you down enough. Too
heavy will make you tense up and not stretch your
best. On average, this will be in the 25% of
bodyweight range, but it can be higher or lower
depending on the person.
C2. Slant Board Calf Raise x 10
C3. Tibialis Stretch x 60 seconds Wednesday
A. ATG Split Squat 10 x 5 per leg in 20 minutes as
described in the overview video. For reference, here
is the ATG Split Squat tutorial.
1. BW
2. 25% (suggested warm-up: 5 reps bodyweight)
3. 27.5% (suggested warm-up: 5 reps bodyweight)
4. 30% (suggested warm-up: 5 reps bodyweight)
5. 32.5% (suggested warm-up: 5 reps bodyweight)
6. 35% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
7. 37.5% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
8. 40% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
9. 42.5% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
10. 45% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
11. 47.5% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
12. 50% (suggested warm-up: 5 reps bodyweight,
then 5 reps 25%)
Extra Work
B1/B2. 5-Minute Hip-Flexors! 4 Options: (1
minute 2 second video explaining how to execute)
1. MonkeyFeet 10% bodyweight back and forth no
breaks!
2. Low-Cable Pull-In 50% bodyweight to tap-out,
rest, repeat!
3. L-Sit + Stall Bars Superset! For max time and max
reps respectively.
4. If you have no equipment: L-Sit max time off
ground! (Tap-out, rest, repeat!) This video shows
Low-Cable, Stall Bars, and L-Sit execution
C. Single-Leg Calf Raise, 5 Minute Timer! (33
second video explaining execution)
Thursday
A1/A2. Cross Bench/ATG Shoulder Press on
5 Minute Timer! Cross-Bench Tutorial. ATG
Shoulder Press Tutorial. The goal here is to use 25%
bodyweight on Cross-Bench and 50% on Shoulder
Press (25% per hand in dumbbells, or 50% in barbell
+ plates), BUT it is totally fine to go as light as you
are comfortable! And when you can do 50 total
reps, you can increase load!
B. External Rotation 5 Minute Timer! Tutorial.
10% bodyweight is the goal, but you are totally
welcome to start lighter, and when you're
comfortable getting 50 total reps, gradually adding
weight each week.
Mobility Circuit
C1. Couch Stretch x 60s each
C2. Piriformis Stretch x 60s each
C3. Butterfly Stretch x 60s
Friday
A. VMO Squat 10 x 10 in 10 minutes as described
in the overview video. For reference, here is
the VMO Squat tutorial.
1. BW, arms free
2. BW, strict arms (suggested warm-up: 10 reps
bodyweight, arms free)
3. Goblet 5% (suggested warm-up: 10 reps
bodyweight, arms free)
4. Goblet 10% (suggested warm-up: 10 reps
bodyweight, arms free)
5. Goblet 15% (suggested warm-up: 10 reps
bodyweight, arms free)
6. Goblet 20% (suggested warm-up: 10 reps
bodyweight, arms free)
7. Goblet 25% (suggested warm-up: 10 reps
bodyweight, arms free)
8. Hack 5% (suggested warm-up: 10 reps
bodyweight, arms free)
9. Hack 10% (suggested warm-up: 10 reps
bodyweight, arms free)
10. Hack 15% (suggested warm-up: 10 reps
bodyweight, arms free)
11. Hack 20% (suggested warm-up: 10 reps
bodyweight, arms free)
12. Hack 25% (suggested warm-up: 10 reps
bodyweight, arms free)
Extra Work
B. KOT Squat 25 Reps with Eccentric Focus with 5
Minute Timer (1 minute 11 second video explaining
execution). For reference, here is the KOT Squat
tutorial.
C. Nordic Eccentric-Only, 25 reps in 5 Minutes or
Less
Bonus D. QL Extension: 3 sets of 10 reps per side
under 5 minutes total. Don't add weight until it's
comfortable with bodyweight for all 3 sets of 10 per
side, at which point you could maintain that, or
gradually add load the next week.
Are you joining me? If so, I can't wait to "see you in
the gym" on Monday!
Yours in Transformation,
Ben
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