Her er knebøyprogrammet hans:
| UKE | Økt | % Oppvarming | % Treningsvekt | Antall løft | ||
| 1 | Frontbøy Frontbøy Knebøy | 1 2 3 | 60/6, 65/6 70/2, 75/2 60/2, 65/2 | 70/2*6 80/3*6 70/2*6 | 24 22 16 | |
| 2 | Frontbøy Knebøy Frontbøy | 4 5 6 | 70/2, 75/2 75/2, 80/2 70/2, 75/2 | 80/4*6 85/2*3 80/5*3 | 28 10 | |
| 3 | Frontbøy Frontbøy Knebøy | 7 8 9 | 60/3, 65/3 70/6, 75/6 60/3, 65/3 | 70/3*6 80/6*3 70/3*6 | 24 30 24 | |
| 4 | Frontbøy Knebøy Frontbøy | 10 11 12 | 70/5, 75/5 65/4, 70/4 75/4, 85/4 | 85/5*3 75/4*3 90/4*3 | 25 20 20 | |
| 5 | Frontbøy Frontbøy Knebøy | 13 14 15 | 60/2, 70/2 75/3, 85/3 75/3, 85/3 | 75/2*6 95/3*2 95/2*2 | 16 12 10 | |
| 6 | Frontbøy Frontbøy Frontbøy | 16 17 18 | 80/5, 90/2 60/5, 70/3 75/5, 85/3 | 100/2*1 75/3*3 95/1, 105/1+ | 9 17 10 | |
| 7 | Knebøy Frontbøy Knebøy | 19 20 21 | 70/3, 80/3 60/5, 65/5 70/2, 80/2 | 85/3*2 70/2*6 MAX | 12 22 ? | |
