1. EXECUTIVE SUMMARY & STRATEGIC FOCUS Physiological Breakdown: Post-ACL reconstruction requires balancing quad hypertrophy with hamstring and gluteal co-contraction to protect the graft. This plan targets kinetic chain deficiencies, focusing on the vastus medialis obliquus (VMO) and hip abductors to prevent dynamic knee valgus (caving inward). Primary Training Principles: Progressive Overload via time-under-tension (TUT) and volume increments rather than absolute load. Joint Stabilization through closed-kinetic-chain exercises isolated to safer ranges of motion. 2. THE 4-WEEK TRAINING STRUCTURE Weekly Split: 3-Day Full Body Split with a Lower Body Focus (Monday, Wednesday, Friday). Daily Workout Template (Example: Day 1 - Anterior Chain & Core) Warm-up Protocol (10 Mins): 5 mins stationary cycling (low resistance, smooth cadence). 2 sets x 15 reps: Banded Crab Walks (focus on hip drive). 2 sets x 10 reps: Bodyweight Box Squats (to a strict 90-degree parallel box). The Workout: Box Squats (To 90° Box): 3 sets x 10 reps | Rest: 90s | Tempo: 3-1-1-0 (3s descent). RPE 7. Leg Extensions (Single-Leg Focus): 3 sets x 12 reps (each leg) | Rest: 60s | RPE 8. (Focus on the top squeeze). Romanian Deadlifts (Dumbbell): 3 sets x 10 reps | Rest: 90s | Tempo: 2-0-1-0. RPE 7. RKC Plank: 3 sets x 30-second maximum tension hold | Rest: 45s. Movement Modifications: Regression: If box squat causes patellar discomfort, replace with Bulgarian Split Squats with a shallow range of motion. Progression: Increase time-under-tension during the eccentric (lowering) phase of the box squat to 4 seconds. 3. PROGRESSIVE OVERLOAD PROTOCOL Week 1 & 2: Establish baseline movement mechanics. Keep RPE at a strict 7. Week 3 & 4: Increase volume by adding 1 set to the Box Squats and Leg Extensions. Slowly increase load on the Romanian Deadlifts by 5% if knee discomfort remains at 0/10. 4. RECOVERY, MOBILITY, AND INJURY PREVENTION Cool-Down Routine: 5 mins passive hamstring stretching using a strap, followed by foam rolling the quads, IT band, and calves (avoiding the knee joint itself). Active Recovery: On non-training days (Tue/Thu), perform 20 minutes of low-resistance swimming or walking on flat terrain to promote blood flow and tissue healing.