WooweeFitness Thick Fit training (lower body)

by Alqumar B.

4 athletes joined

Program Description

Unleash your lower body potential with the WooweeFitness Thick Fit training program! Over four weeks, you'll engage in 8 intense sessions designed to sculpt and strengthen your legs, glutes, and hamstrings. This program features a balanced mix of barbell and machine exercises, including squats, leg presses, and RDLs, ensuring you target all major muscle groups effectively. Perfect for intermediate to advanced lifters, each 90-minute workout will challenge you to push your limits and achieve the toned physique you desire. Get ready to step up your game!

Program Overview

Level
Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Sep 03, 2025 05:02
Last Edited
Oct 20, 2025 11:14

Summary

Transform your lower body in just 4 weeks with the WooweeFitness Thick Fit training program! Designed for two intense sessions per week, this program focuses on building strength and muscle in your legs through a variety of effective exercises, including barbell squats, leg presses, and more. Each workout is structured to maximize your gains while keeping you motivated and engaged. Get ready to sculpt and strengthen your lower body like never before!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

29.7%

Glutes

26.3%

Hamstrings

24.2%

Adductors

Calves

5.8%

Abs

4.5%

Abductors

3.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

8-12 reps

Landmine RDLs

8-12 reps

Split Squat (Smith Machine)

8-12 reps

Smith Machine Glute Bridge

8-12 reps

Leg Extension

8-12 reps

Calf Raise (Leg Press)

15 reps

Day 1

Squat (Barbell)

8-12 reps

Landmine RDLs

8-12 reps

Split Squat (Smith Machine)

8-12 reps

Smith Machine Glute Bridge

8-12 reps

Leg Extension

8-12 reps

Calf Raise (Leg Press)

15 reps

Day 1

Squat (Barbell)

8-12 reps

Landmine RDLs

8-12 reps

Split Squat (Smith Machine)

8-12 reps

Smith Machine Glute Bridge

8-12 reps

Leg Extension

8-12 reps

Calf Raise (Leg Press)

15 reps

Day 1

Squat (Barbell)

8-12 reps

Landmine RDLs

8-12 reps

Split Squat (Smith Machine)

8-12 reps

Smith Machine Glute Bridge

8-12 reps

Leg Extension

8-12 reps

Calf Raise (Leg Press)

15 reps

Day 2

Squat (Barbell)

3 reps

Leg Press (45 Degrees)

8-12 reps

Goblet Squat

8-12 reps

Lying Leg Curl

8-12 reps

Leg Extension

8-12 reps

Hip Abductor (Machine)

15 reps

Calf Raise (Leg Press)

15 reps

Day 2

Squat (Barbell)

3 reps

Leg Press (45 Degrees)

8-12 reps

Goblet Squat

8-12 reps

Lying Leg Curl

8-12 reps

Leg Extension

8-12 reps

Hip Abductor (Machine)

15 reps

Calf Raise (Leg Press)

15 reps

Day 2

Squat (Barbell)

3 reps

Leg Press (45 Degrees)

8-12 reps

Goblet Squat

8-12 reps

Lying Leg Curl

8-12 reps

Leg Extension

8-12 reps

Hip Abductor (Machine)

15 reps

Calf Raise (Leg Press)

15 reps

Day 2

Squat (Barbell)

3 reps

Leg Press (45 Degrees)

8-12 reps

Goblet Squat

8-12 reps

Lying Leg Curl

8-12 reps

Leg Extension

8-12 reps

Hip Abductor (Machine)

15 reps

Calf Raise (Leg Press)

15 reps

Day 2

Squat (Barbell)

8 Sets

3 Reps

Leg Press (45 Degrees)

3 Sets

8-12 Reps

Goblet Squat

3 Sets

8-12 Reps

Lying Leg Curl

3 Sets

8-12 Reps

Leg Extension

3 Sets

8-12 Reps

Hip Abductor (Machine)

3 Sets

15 Reps

Calf Raise (Leg Press)

3 Sets

15 Reps

Day 1

Squat (Barbell)

6 Sets

8-12 Reps

Landmine RDLs

4 Sets

8-12 Reps

Split Squat (Smith Machine)

3 Sets

8-12 Reps

Smith Machine Glute Bridge

4 Sets

8-12 Reps

Leg Extension

5 Sets

8-12 Reps

Calf Raise (Leg Press)

3 Sets

15 Reps