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BoostcampPNG

Wedding Prep

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1 athletes joined

Program Description

Effective and simple plan to get ready for any event

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 19, 2025 03:56
  • Last Edited
    Mar 19, 2025 04:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
12 reps
10 reps
8 reps
10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Sumo Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Calf Raise (Leg Press)
3
RPE 10
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Push Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10 Reps
-
-
-
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Sumo Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Calf Raise (Leg Press)
3 Sets
@10
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Push Up
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-