Waifu gainz
2Upper 2Lower and an arm day. Lyn from fire emblem is the thumbnail to attract gooners and rehab them to lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 5–12 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 5–12 reps |
| 2B | Hanging Leg Raise | 3 | AMRAP |
| Superset | |||
| 3A | Walking Lunge (Dumbbell) | 2 | 15–25 reps |
| 3B | Standing Calf Raise | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 1B | Barbell Row | 3 | 8–15 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Wide Grip Lat Pulldown | 3 | 8–15 reps |
| Superset | |||
| 3A | Reverse Bicep Curl (EZ Bar) | 3 | 8–15 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 8–15 reps |
| Superset | |||
| 4A | Chest Fly (Dumbbell) | 2 | 12–20 reps |
| 4B | Standing Pullover (Cable) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deadlift (Barbell) | 3 | 3–6 reps |
| 1B | Neck Extension | 3 | 10–15 reps |
| 2 | Front Squat (Barbell) | 3 | 5–10 reps |
| Superset | |||
| 3A | Leg Extension | 1 | 0 reps |
| 3B | Single-Leg Leg Curl | 1 | 0 reps |
| 3C | Standing Calf Raise | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Shoulder Press | 3 | 8–15 reps |
| Superset | |||
| 2A | Hammer Curl | 3 | 6–12 reps |
| 2B | Lateral Raise (Cable) | 3 | 8–15 reps |
| Superset | |||
| 3A | Preacher Curl (Dumbbell) | 3 | 8–15 reps |
| 3B | Tricep Pushdown (Cable) | 3 | 8–15 reps |
| Superset | |||
| 4A | Wrist Curls | 2 | 10–20 reps |
| 4B | Rear Delt Fly (Dumbbell) | 2 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Wide Grip) | 3 | 5–10 reps |
| 1B | Pull-Up (Weighted) | 3 | AMRAP |
| Superset | |||
| 2A | Standing Behind Neck Shoulder Press (Barbell) | 3 | 5–10 reps |
| 2B | Dumbbell Row | 3 | 5–12 reps |
| Superset | |||
| 3A | French Press | 3 | 8–15 reps |
| 3B | Incline Curl (Dumbbell) | 3 | 8–15 reps |
| Superset | |||
| 4A | Lateral Raise (Cable) | 2 | 8–15 reps |
| 4B | Decline Crunch (Weighted) | 2 | 10–20 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Waifu gainz is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 70 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.
Waifu gainz is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Waifu gainz 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
