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WooweeFitness Thick Fit training (lower body)

by Alqumar B.
2 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
    Sep 03, 2025 08:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
29.7%
Glutes
26.3%
Hamstrings
24.2%
Adductors
6%
Calves
5.8%
Abs
4.5%
Abductors
3.5%
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4.8 Stars with 10, 000+ Ratings
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)
6
8-12 reps
-
2
Landmine RDLs
4
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Smith Machine Glute Bridge
4
8-12 reps
-
5
Leg Extension
5
8-12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8-12 reps
-
2
Landmine RDLs
4
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Smith Machine Glute Bridge
4
8-12 reps
-
5
Leg Extension
5
8-12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8-12 reps
-
2
Landmine RDLs
4
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Smith Machine Glute Bridge
4
8-12 reps
-
5
Leg Extension
5
8-12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8-12 reps
-
2
Landmine RDLs
4
8-12 reps
-
3
Split Squat (Smith Machine)
4
8-12 reps
-
4
Smith Machine Glute Bridge
4
8-12 reps
-
5
Leg Extension
5
8-12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
8 Sets
3 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
6 Sets
8-12 Reps
-
2
Landmine RDLs
4 Sets
8-12 Reps
-
3
Split Squat (Smith Machine)
3 Sets
8-12 Reps
-
4
Smith Machine Glute Bridge
4 Sets
8-12 Reps
-
5
Leg Extension
5 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15 Reps
-