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WEEWEEWOOWOO

by CharlieIles
5 athletes joined

Program Description

Get wham

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2024 07:32
  • Last Edited
    Jun 18, 2025 10:05

Summary

Unleash your strength with the WEEWEEWO program, a comprehensive 4-week training plan designed for serious lifters. Committing just 4 days a week, you'll tackle a mix of compound and isolation exercises targeting legs, chest, and back, ensuring balanced muscle development. Each workout is structured to push your limits with varying intensities, from heavy barbell squats to focused machine work. Perfect for those ready to elevate their training and achieve real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
11.3%
Chest
10.6%
Front Delts
8.6%
Quadriceps
7.7%
Lats
7.1%
Glutes
6.9%
Biceps
6.7%
Hamstrings
6.1%
Middle Delts
5.4%
Rear Delts
4.2%
Adductors
3.3%
Forearms
2.9%
Abs
2.7%
Lower Back
2.1%
Calves
2.1%
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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
Squat (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Hamstring Curl
2
6-10 reps
-
3
Cable RDL
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Hip Thrust (Machine)
2
6-10 reps
-
7
Standing Calf Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Hamstring Curl
2
6-10 reps
-
3
Cable RDL
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Hip Thrust (Machine)
2
6-10 reps
-
7
Standing Calf Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Hamstring Curl
2
6-10 reps
-
4
Cable RDL
2
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
8
Standing Calf Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Hamstring Curl
2
6-10 reps
-
3
Cable RDL
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Hip Thrust (Machine)
2
6-10 reps
-
7
Standing Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Bicep Curl (Dumbbell)
2
6-10 reps
-
6
Hammer Curl
2
6-10 reps
-
7
Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Bicep Curl (Dumbbell)
2
6-10 reps
-
6
Hammer Curl
2
6-10 reps
-
7
Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Dumbbell)
2
6-10 reps
-
5
Chest Fly (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-10 reps
-
7
Hammer Curl
2
6-10 reps
-
8
Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Bicep Curl (Dumbbell)
2
6-10 reps
-
6
Hammer Curl
2
6-10 reps
-
7
Preacher Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Lat Pulldown
2
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Lat Prayer
2
6-10 reps
-
6
Face Pull
2
6-10 reps
-
7
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Lat Pulldown
2
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Lat Prayer
2
6-10 reps
-
6
Face Pull
2
6-10 reps
-
7
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Lat Pulldown
2
6-10 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
T-Bar Row
2
6-10 reps
-
6
Lat Prayer
2
6-10 reps
-
7
Face Pull
2
6-10 reps
-
8
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Lat Pulldown
2
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Lat Prayer
2
6-10 reps
-
6
Face Pull
2
6-10 reps
-
7
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Lateral Raise (Machine)
2
6-10 reps
-
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Wrist Curls
2
6-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Lateral Raise (Machine)
2
6-10 reps
-
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Wrist Curls
2
6-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Military Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Machine)
2
6-10 reps
-
4
Rear Delt Fly (Machine)
2
6-10 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Overhead Tricep Extension (Cable)
2
6-10 reps
-
8
Wrist Curls
2
6-10 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
60%
2
Lateral Raise (Machine)
2
6-10 reps
-
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Wrist Curls
2
6-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Hamstring Curl
2 Sets
6-10 Reps
-
3
Cable RDL
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
6-10 Reps
-
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
6
Hip Thrust (Machine)
2 Sets
6-10 Reps
-
7
Standing Calf Raise
2 Sets
6-10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
-
4
Chest Fly (Cable)
2 Sets
6-10 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
6
Hammer Curl
2 Sets
6-10 Reps
-
7
Preacher Curl
2 Sets
6-10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
T-Bar Row
2 Sets
6-10 Reps
-
5
Lat Prayer
2 Sets
6-10 Reps
-
6
Face Pull
2 Sets
6-10 Reps
-
7
Hanging Leg Raise
1 Set
AMRAP
-
Day 4
1
Military Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Lateral Raise (Machine)
2 Sets
6-10 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
7
Wrist Curls
2 Sets
6-10 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-