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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.
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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
-