Ma petit Wiwon le Philtrum Queen 👑😘❤️⚡⚡⚔️💗💗☠️
Ma beau wiwon
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Smith Machine) | 1 | 20–24 reps | @8 |
| 1 | 20–24 reps | @9 | ||
| 1 | 20–24 reps | @10 | ||
| 2 | Step-Up (Weighted) | 1 | 20 reps | @10 |
| 3 | Glute Kickback (Cable) | 2 | 24 reps | @8 |
| 4 | Glute Bridge (Dumbbell) | 1 | 12 reps | @10 |
| 5 | Hip Abductor (Machine) | 1 | 15 reps | @8 |
| 6 | Hip Adductor (Machine) | 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12–14 reps | @8 |
| 1 | 12–14 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 2 | 15 reps | @10 |
| 3 | Seated Row (Cable) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| 4 | Bench Press (Barbell) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @10 | ||
| 2 | Walking Lunge (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @10 | ||
| 3 | Wall Sit | 1 | 2 min | — |
Common questions
Yes, Ma petit Wiwon le Philtrum Queen 👑😘❤️⚡⚡⚔️💗💗☠️ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ma petit Wiwon le Philtrum Queen 👑😘❤️⚡⚡⚔️💗💗☠️ is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ma petit Wiwon le Philtrum Queen 👑😘❤️⚡⚡⚔️💗💗☠️ is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
