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waya!

by Lluvia
1 athletes joined

Program Description

getting jacked and strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2024 02:45
  • Last Edited
    Jun 18, 2025 07:51

Summary

Embark on a transformative 4-week journey with the waya! program, designed for dedicated lifters ready to elevate their training. This 7-day-a-week regimen focuses on both heavy and light leg days, complemented by upper body workouts that target key muscle groups. With a mix of barbell, machine, and dumbbell exercises, you'll build strength and endurance while honing your technique. Get ready to push your limits and achieve your fitness goals in the comfort of your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.1%
Quadriceps
9.3%
Triceps
9.3%
Biceps
8.8%
Lats
7.3%
Front Delts
7.3%
Hamstrings
7%
Middle Delts
6.6%
Glutes
5.6%
Calves
5%
Rear Delts
4.5%
Lower Back
4%
Chest
3.6%
Abs
2.7%
Other
1.7%
Adductors
1.3%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Upright Row (Barbell)
2 Sets
8 Reps
@9
5
Face Pull
3 Sets
10 Reps
@8.5