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Wellness #1

by Laura Rivera Fernandez
1 athletes joined
5.0
(1 rating)

Program Description

Bajar de grasa y enfocar en alzar peso pesadito

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2024 01:10
  • Last Edited
    Jun 18, 2025 08:16

Summary

Embark on a transformative 4-week journey with the Wellness #1 program, designed to enhance your strength and sculpt your physique. This 6-day-a-week regimen focuses on targeted muscle groups, including glutes, hamstrings, back, and biceps, using a variety of equipment in a full gym setting. Each session combines compound and isolation movements, ensuring a balanced approach to fitness. Get ready to push your limits and achieve your wellness goals with structured workouts that challenge your body and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Deadlift (Smith Machine)
4
10 reps
RPE 8
3
Sumo Deadlift (Paused)
3
1
10 reps
RPE 8
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
5
Glute Kickback (Cable)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Hip Abductor (Machine)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Deadlift (Smith Machine)
4
10 reps
RPE 8
3
Sumo Deadlift (Paused)
3
1
10 reps
RPE 8
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
5
Glute Kickback (Cable)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Hip Abductor (Machine)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Deadlift (Smith Machine)
4
10 reps
RPE 8
3
Sumo Deadlift (Paused)
3
1
10 reps
RPE 8
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
5
Glute Kickback (Cable)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Hip Abductor (Machine)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Deadlift (Smith Machine)
4
10 reps
RPE 8
3
Sumo Deadlift (Paused)
3
1
10 reps
RPE 8
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
5
Glute Kickback (Cable)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Hip Abductor (Machine)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Dumbbell Row
3
3
3
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
27 reps
RPE 9.5
6
Bicep Curl (Cable)
4
10 reps
RPE 9.5
7
Superman
3
15 reps
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Dumbbell Row
3
3
3
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
27 reps
RPE 9.5
6
Bicep Curl (Cable)
4
10 reps
RPE 9.5
7
Superman
3
15 reps
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Dumbbell Row
3
3
3
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
27 reps
RPE 9.5
6
Bicep Curl (Cable)
4
10 reps
RPE 9.5
7
Superman
3
15 reps
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Dumbbell Row
3
3
3
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
27 reps
RPE 9.5
6
Bicep Curl (Cable)
4
10 reps
RPE 9.5
7
Superman
3
15 reps
-
8
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Split Squat (Smith Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Sumo Squat
4
10 reps
RPE 8
5
Leg Extension
3
3
10 reps
10 reps
RPE 10
RPE 8
6
Hip Abductor (Machine)
3
1 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Split Squat (Smith Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Sumo Squat
4
10 reps
RPE 8
5
Leg Extension
3
3
10 reps
10 reps
RPE 10
RPE 8
6
Hip Abductor (Machine)
3
1 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Split Squat (Smith Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Sumo Squat
4
10 reps
RPE 8
5
Leg Extension
3
3
10 reps
10 reps
RPE 10
RPE 8
6
Hip Abductor (Machine)
3
1 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Split Squat (Smith Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Sumo Squat
4
10 reps
RPE 8
5
Leg Extension
3
3
10 reps
10 reps
RPE 10
RPE 8
6
Hip Abductor (Machine)
3
1 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
4 reps
-
3
Front Raise
4
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9.5
6
French Press
3
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
3
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
4 reps
-
3
Front Raise
4
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9.5
6
French Press
3
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
3
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
4 reps
-
3
Front Raise
4
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9.5
6
French Press
3
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
3
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
4 reps
-
3
Front Raise
4
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9.5
6
French Press
3
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
3
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 9.5
2
Step-Up (Weighted)
3
12 reps
RPE 10
3
Glute Kickback (Cable)
3
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Leg Curl
4
10 reps
RPE 9.5
5
Glute Bridge (Barbell)
4
10 reps
RPE 9.5
6
Hamstring Curl
4
15 reps
-
7
Glute Bridge (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 9.5
2
Step-Up (Weighted)
3
12 reps
RPE 10
3
Glute Kickback (Cable)
3
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Leg Curl
4
10 reps
RPE 9.5
5
Glute Bridge (Barbell)
4
10 reps
RPE 9.5
6
Hamstring Curl
4
15 reps
-
7
Glute Bridge (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 9.5
2
Step-Up (Weighted)
3
12 reps
RPE 10
3
Glute Kickback (Cable)
3
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Leg Curl
4
10 reps
RPE 9.5
5
Glute Bridge (Barbell)
4
10 reps
RPE 9.5
6
Hamstring Curl
4
15 reps
-
7
Glute Bridge (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 9.5
2
Step-Up (Weighted)
3
12 reps
RPE 10
3
Glute Kickback (Cable)
3
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Leg Curl
4
10 reps
RPE 9.5
5
Glute Bridge (Barbell)
4
10 reps
RPE 9.5
6
Hamstring Curl
4
15 reps
-
7
Glute Bridge (Bodyweight)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 8
2
Chest Fly (Dumbbell)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 8
5
Sit Up
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 8
2
Chest Fly (Dumbbell)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 8
5
Sit Up
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 8
2
Chest Fly (Dumbbell)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 8
5
Sit Up
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 8
2
Chest Fly (Dumbbell)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 8
5
Sit Up
1
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7.5
@8
@10
2
Deadlift (Smith Machine)
4 Sets
10 Reps
@8
3
Sumo Deadlift (Paused)
3 Sets
1 Set
10 Reps
@8
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
5
Glute Kickback (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
6
Leg Curl
4 Sets
10 Reps
@10
7
Hip Abductor (Machine)
4 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@10
2
Dumbbell Row
3 Sets
3 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@10
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
27 Reps
@9.5
6
Bicep Curl (Cable)
4 Sets
10 Reps
@9.5
7
Superman
3 Sets
15 Reps
-
8
Back Extension
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
2
Split Squat (Smith Machine)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
4
Sumo Squat
4 Sets
10 Reps
@8
5
Leg Extension
3 Sets
3 Sets
10 Reps
10 Reps
@10
@8
6
Hip Abductor (Machine)
3 Sets
1 Reps
@9.5
Day 4
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
4 Reps
-
3
Front Raise
4 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@9.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
3 Sets
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@9
@9.5
Day 5
1
Deadlift (Paused)
4 Sets
10 Reps
@9.5
2
Step-Up (Weighted)
3 Sets
12 Reps
@10
3
Glute Kickback (Cable)
3 Sets
1 Set
10 Reps
8 Reps
@9.5
@10
4
Leg Curl
4 Sets
10 Reps
@9.5
5
Glute Bridge (Barbell)
4 Sets
10 Reps
@9.5
6
Hamstring Curl
4 Sets
15 Reps
-
7
Glute Bridge (Bodyweight)
4 Sets
15 Reps
-
Day 6
1
Bench Press (Paused)
4 Sets
10 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@8
5
Sit Up
1 Set
-