logo
BoostcampPNG

Wife Lifts

by Hot Wheels
1 athletes joined

Program Description

For my wife to get stronger

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 05:51
  • Last Edited
    Jan 02, 2025 04:26
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
-
1B
Bicep Curl (Barbell)
3
6 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
-
1B
Bicep Curl (Barbell)
3
6 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
-
1B
Bicep Curl (Barbell)
3
6 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
-
1B
Bicep Curl (Barbell)
3
6 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
-
1B
Bicep Curl (Barbell)
3
6 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Bicep Curl (Barbell)
3
8 reps
-
2A
Dip (Assisted)
3
6 reps
-
2B
Dumbbell Row
3
8 reps
-
3A
Tricep Extension (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
3C
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
6 reps
-
2A
Pull-Up (Assisted)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Shrug (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
6 reps
-
2A
Pull-Up (Assisted)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
6 reps
-
2A
Pull-Up (Assisted)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Shrug (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
6 reps
-
2A
Pull-Up (Assisted)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
6 reps
-
2A
Pull-Up (Assisted)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Shrug (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Shrug (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Shrug (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Shrug (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
-
1B
Hammer Curl
3
8 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4 reps
-
2B
Leg Curl
3
12 reps
-
3A
Split Squat (Dumbbell)
3
8 reps
-
3B
Chest Fly (Machine)
3
10 reps
-
3C
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
-
1B
Seated Calf Raise
3
15 reps
-
2A
Bench Press (Dumbbell)
3
6 reps
-
2B
Preacher Curl (Dumbbell)
3
8 reps
-
3A
Leg Press
3
8 reps
-
3B
Skull Crusher (Dumbbell)
3
8 reps
-
3C
Scapular Pull-Up
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
4 Reps
-
1B
Bicep Curl (Barbell)
3 Sets
6 Reps
-
2A
Dip (Assisted)
3 Sets
6 Reps
-
2B
Dumbbell Row
3 Sets
8 Reps
-
3A
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3C
Sit Up
3 Sets
10 Reps
-
Day 2
1A
Overhead Press (Barbell)
3 Sets
6 Reps
-
1B
Hammer Curl
3 Sets
6 Reps
-
2A
Pull-Up (Assisted)
3 Sets
4 Reps
-
2B
Leg Curl
3 Sets
12 Reps
-
3A
Split Squat (Dumbbell)
3 Sets
8 Reps
-
3B
Chest Fly (Machine)
3 Sets
10 Reps
-
3C
Shrug (Dumbbell)
3 Sets
15 Reps
-
Day 3
1A
Deadlift (Barbell)
3 Sets
6 Reps
-
1B
Seated Calf Raise
3 Sets
15 Reps
-
2A
Bench Press (Dumbbell)
3 Sets
6 Reps
-
2B
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
3A
Leg Press
3 Sets
8 Reps
-
3B
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
3C
Dead Hang
3 Sets
AMRAP
-