“Wife Workout”

by Zach R.

1 athletes joined

Program Description

The purpose is to provide every gym rat’s girlfriend/fiancé/ wife/partner with a workout where they can spend as little time in the gym as possible.

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
40 minutes
Created
Feb 25, 2026 05:26
Last Edited
Feb 25, 2026 07:12

Muscle Engagement

Front

Back

MuscleSet

Glutes

11.8%

Hamstrings

10.3%

Abs

9.6%

Triceps

8.8%

Front Delts

8.8%

Quadriceps

7.4%

Biceps

5.9%

Calves

5.9%

Lats

5.9%

Upper Back

5.9%

Middle Delts

5.9%

Lower Back

5.5%

Chest

2.9%

Adductors

2.6%

Forearms

1.5%

Rear Delts

1.5%

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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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

High Bar Squat (Barbell)

6-10 reps

Chest Press (Machine)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Leg Raise (Captain's Chair)

12-15 reps

Standing Calf Raise

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Chest Supported Lateral Raise

12-15 reps

Hip Thrust (Machine)

12-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

High Bar Squat (Barbell)

6-8 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Hyperextension

10-12 reps

Standing Calf Raise

12-15 reps

Day 1

High Bar Squat (Barbell)

4 Sets

6-10 Reps

Chest Press (Machine)

4 Sets

4-8 Reps

Bicep Curl (Dumbbell)

4 Sets

8-12 Reps

Leg Raise (Captain's Chair)

4 Sets

12-15 Reps

Standing Calf Raise

4 Sets

10-15 Reps

Day 2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Lat Pulldown

4 Sets

10-15 Reps

Chest Supported Lateral Raise

4 Sets

12-15 Reps

Hip Thrust (Machine)

4 Sets

12-15 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-15 Reps

Day 3

High Bar Squat (Barbell)

3 Sets

6-8 Reps

Overhead Press (Dumbbell)

4 Sets

6-10 Reps

Dumbbell Row

4 Sets

8-12 Reps

Hyperextension

4 Sets

10-12 Reps

Standing Calf Raise

4 Sets

12-15 Reps