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Wife Lifts II

by Hot Wheels
1 athletes joined

Program Description

For my wife to get even stronger

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 06:51
  • Last Edited
    Jun 18, 2025 08:07

Summary

Wife Lifts II is a dynamic 3-week program designed for those looking to build strength and confidence through a structured lifting routine. With three sessions per week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, dumbbell rows, and cable tricep extensions. This program not only enhances your overall fitness but also empowers you to lift heavier and move better. Get ready to challenge yourself and see real progress in your strength journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Dumbbell Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Around The World
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Dumbbell Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Around The World
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Dumbbell Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Around The World
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Thrust (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Thrust (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Thrust (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Calf Raise (Machine)
3
15 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Renegade Row
3
6 reps
-
6
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Calf Raise (Machine)
3
15 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Renegade Row
3
6 reps
-
6
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Calf Raise (Machine)
3
15 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Renegade Row
3
6 reps
-
6
Leg Press
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bicep Curl (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Around The World
3 Sets
8 Reps
-
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
5 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Hip Thrust (Barbell)
3 Sets
8 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
3 Sets
15 Reps
-
3
Bench Press (Barbell)
3 Sets
6 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
5
Renegade Row
3 Sets
6 Reps
-
6
Leg Press
3 Sets
10 Reps
-