Brute Strength Foundation
My 3-day full-body strength program — built around machine-only overhead pressing and joint-friendly loading, progressing toward heavier, lower-rep strength work.
Before I Start
As always, I'm not a healthcare practitioner, dietician, or personal trainer — see my full disclaimer on the home page. Since my knee replacements are still recent, I'm only following this program with explicit clearance from my orthopedic surgeon and physical therapist — especially before adding load to squatting, lunging, or step-up type movements. If you're working around your own joint issues, please get your own clearance before adapting anything here, and treat any joint pain (as opposed to normal muscle fatigue) as a signal to stop and adjust, not push through.
How This Program Works
I'm training 3 days a week, which is the sweet spot for building real strength when you're returning to lifting after time off: it's frequent enough to practice the big lifts often (skill practice is a huge part of strength), while leaving a full rest day between sessions for joints and connective tissue to recover — which matters more now than it did when I was younger.
The program alternates two full-body workouts, A and B, so each major movement pattern gets trained roughly 1.5 times a week. Every exercise on both days is either machine-guided, cable-based, or a joint-friendly free-weight movement — nothing overhead with free weights, and nothing that puts my knees in a deep, unsupported loaded position without my surgeon/PT's sign-off.
Wed — Workout B
Fri — Workout A
Wed — Workout A
Fri — Workout B
Wed — Workout B
Fri — Workout A
On Sunday, Tuesday, and Thursday I do 30 minutes of moderate cardio — usually 10 minutes on the treadmill (because I need to practice walking normally) and 20 minutes on the Precor Crossramp (to get my heart rate up). Sometimes I might tweak the minutes; for example, if I'm feeling extra-clumsy I might do 15–15 to get more walking practice. If I go in the afternoon after physical therapy, I might only do 20 on the treadmill and skip the Crossramp.
Warm-Up
Every session, 10 minutes
Workout A
Workout B
How I Progress
Double progression: I stay at a given weight until I can complete every set at the top of that phase's rep range with good form. Once I do, I add the smallest available increment (5 lbs.) next session and drop back to the bottom of the rep range.
Track everything: a written (or virtual) log is the only reliable way to track your progress. I use the Strong app; it has several pre-loaded templates for lifting routines, or you can add your own (I believe if you use the free version, you can only add three of your own). You can choose from their pre-loaded exercises, or add your own.
Deload every 5–6 weeks: one week at roughly 60% of my working weights for all lifts. This isn't optional as I get stronger — it's what lets my body absorb the previous weeks' work.
I still use caution with the hip thrust machine and box squat. My left knee still has limited flexion and my right knee, as of this writing, is still a bit tender. Having a bench or box behind me to catch me if I lose my balance — or worse, if a knee gives out — is essential to prevent falls or over-flexion of the knee (which could cause damage).
On Getting Stronger Later in Life
We tend to lose muscle mass as we age; add in a (usually) more sedentary lifestyle, and joint issues that seem to come with age too, such as arthritis — and you have a recipe for weakness, frailty, and balance issues. I'm CHOOSING to not let this happen to me. And I'm willing to put in the work, both in the gym and on my dinner plate. I'm already working with a dietician to get more protein and fiber in my diet, and keep tabs on how much added sugar I'm eating. One of my favorite people, Jack LaLanne, said “Exercise is king. Nutrition is queen. Put them together and you've got a kingdom.”
And those of you who are old enough to remember Mr. LaLanne, know that he was a BEAST well into his golden years!