logo
BoostcampPNG

MorganMac Phase 1 Wellness Plan

by Rachel S.

Program Description

This is an intermediate program to specifically target muscles for a wellness physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2026 08:45
  • Last Edited
    Feb 10, 2026 10:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Quadriceps
14.9%
Hamstrings
14.3%
Abs
13%
Upper Back
5.9%
Middle Delts
5.6%
Lats
5%
Biceps
4.3%
Front Delts
3.7%
Triceps
3.7%
Rear Delts
3.7%
Abductors
2.5%
Lower Back
2.5%
Adductors
2.5%
Calves
1.9%
Forearms
0.9%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
8 reps
-
2
Hip Abductor (Machine)
2
12-15 reps
RPE 8
3
Belt Squat
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-12 reps
RPE 10
5
Step-Up (Weighted)
2
10 reps
RPE 8
6
Glute Kickback (Cable)
2
10-12 reps
-
7
Lying Leg Raise
3
12-15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Cable Low Row
2
10-12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
2
15 reps
-
4
Hip Adductor (Machine)
2
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
6
Lying Leg Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Prone Hamstring Curl
2
10-12 reps
-
4
Reverse Lunge (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Banded Walk
2 Sets
8 Reps
-
2
Hip Abductor (Machine)
2 Sets
12-15 Reps
@8
3
Belt Squat
3 Sets
12-15 Reps
@8
4
Hip Thrust (Machine)
2 Sets
10-12 Reps
@10
5
Step-Up (Weighted)
2 Sets
10 Reps
@8
6
Glute Kickback (Cable)
2 Sets
10-12 Reps
-
7
Lying Leg Raise
3 Sets
12-15 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-
9
Plank
2 Sets
45 mins
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Cable Low Row
2 Sets
10-12 Reps
-
7A
Bicep Curl (Cable)
3 Sets
12 Reps
-
7B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Leg Extension
3 Sets
12-15 Reps
-
2
Hack Squat
3 Sets
10-12 Reps
-
3
Leg Press
2 Sets
15 Reps
-
4
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
6
Lying Leg Raise
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
15 Reps
-
8
Plank
2 Sets
45 mins
-
Day 4
1
Seated Hamstring Curl
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Prone Hamstring Curl
2 Sets
10-12 Reps
-
4
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-