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Wendel Weight

by Malthe W.
5.0
(1 rating)

Program Description

to put on size and strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 22, 2024 08:30
  • Last Edited
    Oct 24, 2024 09:00
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
6 reps
6 reps
6 reps
5 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 8
2
Bench Press (Barbell)
2
1
1
1
1
6 reps
6 reps
5 reps
4 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
3
Lat Pulldown
3
6 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
6 reps
6 reps
6 reps
5 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 8
2
Bench Press (Barbell)
2
1
1
1
1
6 reps
6 reps
5 reps
4 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
3
Lat Pulldown
3
6 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Shrug (Dumbbell)
2
12 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Single Arm Pushdown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Shrug (Dumbbell)
2
12 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Single Arm Pushdown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Back Extension
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Back Extension
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lying Pullover (Cable)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lying Pullover (Cable)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
8 reps
8 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
8 reps
8 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Hack Squat
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Hack Squat
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
8 Reps
@6
@7
@8
@9
@8
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
8 Reps
@6
@7
@9
@8
@7
3
Lat Pulldown
3 Sets
6 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Cable)
3 Sets
8 Reps
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
3
Shrug (Dumbbell)
2 Sets
12 Reps
-
4
Single-Leg Leg Curl
3 Sets
8 Reps
-
5
Single Arm Pushdown
3 Sets
10 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@9
2
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@9
3
Back Extension
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
Day 4
1
Squat (Low Bar)
2 Sets
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@9
3
Lying Pullover (Cable)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
10 Reps
@6
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
T-Bar Row
3 Sets
8 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 6
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
5
Pec Deck (Machine)
3 Sets
10 Reps
-