logo
BoostcampPNG

Wedding Prep

by
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
    Jun 18, 2025 12:23

Summary

Get ready to shine on your big day with this comprehensive 10-week Wedding Prep program! Designed for four days a week, this plan focuses on sculpting and toning your body through a mix of strength training exercises targeting all major muscle groups. You'll build strength and endurance with movements like hip thrusts, Romanian deadlifts, and leg presses, ensuring you look and feel your best as you walk down the aisle. Commit to this journey, and let’s make your wedding day unforgettable!
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
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
-
-
-