Knee
Rebuild Your Knees
A 12-Week Return-to-Training Program for Knee Pain
Rebuilt. Reinforced. Stronger.
Who this is for
For people cleared to exercise after knee pain, injury, or surgery who want a structured, confident path back into the gym.
The twelve weeks
Phase 1 · Weeks 1 to 4
Rebuild
Wake the muscles that protect the knee and re-groove a clean squat pattern with almost no load through the joint.
Phase 2 · Weeks 5 to 8
Reinforce
Squat and quad strength, posterior chain, and the introduction of single-leg work.
Phase 3 · Weeks 9 to 12
Rise
Single-leg strength and balance, graduating to confident loaded movement.
What's inside
- 3 guided sessions per week, 12 weeks
- 24 exercises with full trainer notes
- A readiness check before every session, so the plan meets you where you are that day
- Effort ceilings on every exercise. You never train to failure here
- A flare-up protocol for the bad weeks, and exactly how to come back from one