PUBLISHED ON Oct, 28, 2024
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4-Week Cycle: Start with the listed volume, then reduce by 2 reps each week.
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Goal: Maintain strength and improve overall fitness while managing knee health.
- AMRAP: As many reps as possible.
- RPE: Rate of perceived exertion. Example- RPE of 9 means your last few reps should almost feel like you are going to fail them.
Day 1: Lower Body + Core
- Squat: 3x10 Builds overall lower body strength, targeting the quads, glutes, and hamstrings.
- 45° Back Extension: 3x10 Strengthens the lower back and glutes, helping maintain a stable posterior chain.
- QL Raise: 3x10 Targets the obliques and lower back for improved core stability.
- Garhammer Raise: 3 x AMRAP (RPE 9) An intense ab exercise that works the lower abs and hip flexors.
Day 2: Upper Body Push/Pull
- Neck Press: 3x10 An effective movement for strong shoulders + traps.
- Barbell Row: 3x10 Strengthens the back and biceps, essential for upper body pulling power.
- Bicep Curl: 3x10 Targets the biceps at a different angle, promoting muscle growth.
- Skullcrusher: 3x10 An effective triceps exercise that also helps shoulder stability.
Day 3: Lower Body + Mobility
- Deadlift: 3x10 Full-body strength movement, with emphasis on the posterior chain.
- Split Squat: 3x10 Builds single-leg strength, improving balance and coordination.
- Jefferson Curl: 3x10 A unique mobility and strength exercise that works on hamstring flexibility.
- Step Up: 3x12 Enhances lower body strength and stability, especially in the quads.
Day 4: Upper Body + Core
- Dips: 3x AMRAP (RPE 9) An upper body push exercise focusing on chest and triceps.
- Chin Ups: 3x AMRAP (RPE 9) Targets the biceps and back, an essential pulling movement.
- Face Pull: 3x12 Works the rear delts and improves shoulder stability.
- Pull Over: 3x10 Stretches and strengthens the lats and shoulders.
Day 5: Legs + Core Focus
- Leg Extension: 3x15-20 To bring blood flow to the quads for better recovery.
- Hamstring Curl: 3x15-20 Isolates the quads and hamstrings, perfect for knee health and stability.
- GHD Sit-Up: 3x12 A powerful core exercise focusing on hip flexors and abs.
- Reverse Hyper: 3x20 Strengthens the lower back, glutes, and hamstrings, promoting spinal health.
Day 6: Upper Body Strength
- Bench Press: 3x10 A classic upper body push movement for chest, shoulders, and triceps.
- Seated Row: 3x10 Focuses on the back and biceps, improving pulling strength.
- Trap 3 Raise: 3x10 Targets the traps and shoulders, helping with posture and shoulder health.
- External Rotator: 3x10 Strengthens the rotator cuff, preventing shoulder injuries.
Tips for Following Benji’s Routine
- Listen to Your Body: Benji’s routine is intense, but after three surgeries, he’s learned that recovery and injury prevention are key. Make sure to adjust weights and reps according to your own fitness level.
- Lower Volume Each Week: Reduce your reps by 2 each week to maintain consistent strength adaptation.
- Consistency is Key: Benji trains six days a week to maintain peak performance. Aim for consistency, even if you’re scaling the routine to your level. This could easily be broken up into a 2 week program where you do 3 days/week.
Final Thoughts
Benji’s journey to recovery is a testament to smart training and dedication. His current workout plan, with the help of the Hyper Pro, helps him stay strong and active, even after multiple knee surgeries. If you’re looking for a routine that builds total body strength while focusing on injury prevention, Benji’s plan is a great blueprint.
If you want to train just like Benji, then the Hyper Pro will get you most of the way there! This 9-in-1, compact machine was something Benji used daily in his journey from injured to stronger than ever. 💪🏻
And today, you can get $300 OFF!
