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Weldon workout

by Gant H.
1 athletes joined

Program Description

Workout for jw

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2024 06:02
  • Last Edited
    Jan 01, 2025 11:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
22.3%
Glutes
17.6%
Quadriceps
13.8%
Calves
12.6%
Biceps
5.9%
Front Delts
5%
Middle Delts
4.2%
Triceps
4.2%
Chest
4.2%
Upper Back
4.2%
Lats
3.4%
Abductors
1.9%
Forearms
0.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Glute Kickback (Cable)
2
12 reps
-
3
Seated Hamstring Curl
2
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Shoulder Press (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
11 reps
-
-
2
Glute Kickback (Cable)
1
1
12 reps
13 reps
-
-
3
Seated Hamstring Curl
1
1
10 reps
11 reps
-
-
4
Seated Calf Raise
1
1
15 reps
16 reps
-
-
5
Shoulder Press (Machine)
1
1
10 reps
11 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
12 reps
-
-
2
Glute Kickback (Cable)
1
1
12 reps
14 reps
-
-
3
Seated Hamstring Curl
1
1
10 reps
12 reps
-
-
4
Seated Calf Raise
1
1
15 reps
17 reps
-
-
5
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
13 reps
-
-
2
Glute Kickback (Cable)
1
1
12 reps
15 reps
-
-
3
Seated Hamstring Curl
1
1
10 reps
13 reps
-
-
4
Seated Calf Raise
1
1
15 reps
18 reps
-
-
5
Shoulder Press (Machine)
1
1
10 reps
13 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
11 reps
-
-
2
Glute Kickback (Cable)
2
1
12 reps
13 reps
-
-
3
Seated Hamstring Curl
2
1
10 reps
11 reps
-
-
4
Seated Calf Raise
2
1
15 reps
16 reps
-
-
5
Shoulder Press (Machine)
2
1
10 reps
11 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
12 reps
-
2
Leg Extension
2
10 reps
-
3
Seated Hamstring Curl
2
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Bench Press (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
13 reps
-
-
2
Leg Extension
1
1
10 reps
11 reps
-
-
3
Seated Hamstring Curl
1
1
10 reps
11 reps
-
-
4
Seated Calf Raise
1
1
15 reps
16 reps
-
-
5
Bench Press (Barbell)
1
1
8 reps
9 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
14 reps
-
-
2
Leg Extension
1
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
10 reps
12 reps
-
-
4
Seated Calf Raise
1
1
15 reps
17 reps
-
-
5
Bench Press (Barbell)
1
1
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
15 reps
-
-
2
Leg Extension
1
1
10 reps
13 reps
-
-
3
Seated Hamstring Curl
1
1
10 reps
13 reps
-
-
4
Seated Calf Raise
1
1
15 reps
18 reps
-
-
5
Bench Press (Barbell)
1
1
8 reps
11 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
16 reps
-
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
17 reps
-
-
2
Leg Extension
2
1
10 reps
11 reps
-
-
3
Seated Hamstring Curl
2
1
10 reps
11 reps
-
-
4
Seated Calf Raise
2
1
15 reps
16 reps
-
-
5
Bench Press (Barbell)
2
1
8 reps
9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Glute Kickback (Cable)
2
12 reps
-
3
Leg Press
2
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
11 reps
-
-
2
Glute Kickback (Cable)
1
1
12 reps
13 reps
-
-
3
Leg Press
1
1
10 reps
11 reps
-
-
4
Seated Calf Raise
1
1
15 reps
16 reps
-
-
5
Seated Row (Cable)
1
1
10 reps
11 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
10 reps
11 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
12 reps
-
-
2
Glute Kickback (Cable)
1
1
12 reps
14 reps
-
-
3
Leg Press
1
1
10 reps
12 reps
-
-
4
Seated Calf Raise
1
1
15 reps
17 reps
-
-
5
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
13 reps
-
-
2
Glute Kickback (Cable)
1
1
12 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
13 reps
-
-
4
Seated Calf Raise
1
1
15 reps
18 reps
-
-
5
Seated Row (Cable)
1
1
10 reps
13 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
10 reps
13 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
15 reps
-
-
2
Glute Kickback (Cable)
2
1
15 reps
16 reps
-
-
3
Leg Press
2
1
10 reps
11 reps
-
-
4
Seated Calf Raise
2
1
15 reps
16 reps
-
-
5
Seated Row (Cable)
2
1
10 reps
11 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
10 reps
11 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
2 Sets
12 Reps
-
3
Seated Hamstring Curl
2 Sets
10 Reps
-
4
Seated Calf Raise
2 Sets
15 Reps
-
5
Shoulder Press (Machine)
2 Sets
10 Reps
-
Day 2
1
Glute Kickback (Cable)
3 Sets
12 Reps
-
2
Leg Extension
2 Sets
10 Reps
-
3
Seated Hamstring Curl
2 Sets
10 Reps
-
4
Seated Calf Raise
2 Sets
15 Reps
-
5
Bench Press (Barbell)
2 Sets
8 Reps
-
Day 3
1
Seated Hamstring Curl
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
2 Sets
12 Reps
-
3
Leg Press
2 Sets
10 Reps
-
4
Seated Calf Raise
2 Sets
15 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-