Program Description
For my wife to get stronger
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 30, 2024 05:51
- Last EditedJun 18, 2025 12:32
Summary
Unleash your strength with the **Wife Lifts** program, a dynamic 12-week journey designed for those ready to elevate their lifting game. Committing just three days a week, you'll engage in expertly crafted supersets targeting all major muscle groups, from powerful overhead presses to intense leg curls. This program not only builds muscle but also enhances endurance, ensuring you feel stronger week after week. Get ready to transform your fitness routine and discover the powerhouse within!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
6 reps
-
1B
Bicep Curl (Barbell)
3
10 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
-
4
Hip Thrust (Machine)
3
8 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 2
1A
Overhead Press (Barbell)3 Sets
6 Reps
-
1B
Hammer Curl3 Sets
6 Reps
-
2A
Pull-Up (Assisted)3 Sets
4 Reps
-
2B
Leg Curl3 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 Raise3 Sets
15 Reps
-
2A
Bench Press (Dumbbell)3 Sets
6 Reps
-
2B
Preacher Curl (Dumbbell)3 Sets
8 Reps
-
3A
Leg Press3 Sets
8 Reps
-
3B
Skull Crusher (Dumbbell)3 Sets
8 Reps
-
3C
Dead Hang3 Sets
AMRAP
-
Day 1
1A
Squat (Barbell)3 Sets
6 Reps
-
1B
Bicep Curl (Barbell)3 Sets
10 Reps
-
2A
Dip (Assisted)3 Sets
6 Reps
-
2B
Dumbbell Row3 Sets
8 Reps
-
3A
Tricep Extension (Dumbbell)3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3C
Sit Up3 Sets
10 Reps
-
4
Hip Thrust (Machine)3 Sets
8 Reps
-