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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
    Jun 18, 2025 11:40

Summary

Transform your strength in just two weeks with the Wendel Weight program, designed for dedicated lifters ready to push their limits. This 6-day-a-week regimen focuses on compound movements like deadlifts, squats, and bench presses, ensuring a comprehensive build of muscle and power. Each session is crafted to challenge your strength and endurance, utilizing a full gym setup to maximize your results. Get ready to elevate your lifting game and achieve your fitness goals with this intense and structured plan!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Triceps
11.4%
Glutes
11.3%
Chest
11.3%
Hamstrings
9.3%
Front Delts
8.7%
Middle Delts
5.9%
Biceps
5.7%
Upper Back
5.3%
Lats
4.4%
Lower Back
4.1%
Abs
3.4%
Adductors
2.5%
Rear Delts
1.9%
Forearms
0.8%
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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
GooglePlay
Star
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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
-