Skip to main content

Wanja Jowe Thick Thighs Guide

Wanja Jowe Thick Thighs Guide

This guide combines a complete 3-day thigh-focused workout plan with a 7-day high-protein meal plan to help you grow thicker thighs naturally. Follow the workouts consistently, fuel your body with the right foods, and remember to rest and recover. 


Workout Plan

Day 1 – Strength Focus

  • Squats – 4 sets of 12 reps 
  • Walking Lunges – 3 sets of 12 reps each leg 
  • Romanian Deadlifts – 3 sets of 10 reps
  • Hip Thrusts – 4 sets of 12 reps 
  • Plank (core stability) – 3 x 45 seconds 

 Day 2 – Volume & Burn 

  • Step-Ups (bench/box) – 3 sets of 12 reps each leg
  • Leg Press (or Bodyweight Squats if at home) – 4 sets of 15 reps
  • Hamstring Curls – 3 sets of 12 reps
  • Glute Bridges – 4 sets of 15 reps
  • Side Plank – 3 x 30 seconds each side

Day 3 – Conditioning & Mobility

  • Bulgarian Split Squats – 3 sets of 12 reps each leg
  • Sumo Squats – 4 sets of 15 reps 
  • Kettlebell Swings (or Jump Squats) – 3 sets of 15 reps 
  • Resistance Band Walks – 4 sets of 20 steps 
  • Stretch & Foam Roll – 10 minutes

 Tips: Warm up for 5–10 minutes before every workout. - Increase weights gradually to keep challenging your muscles. - Focus on form before adding heavy weights 


Meal Plan 

This 7-day meal plan is designed for muscle growth and recovery. It uses accessible foods, with high protein, complex carbs, and healthy fats. Adjust portion sizes to your body weight and activity level.

Day 1 

  • Breakfast: Oatmeal with banana + almond butter
  • Snack: Boiled eggs + apple 
  • Lunch: Grilled chicken, rice & broccoli 
  • Snack: Greek yogurt + walnuts 
  • Dinner: Baked salmon, sweet potatoes & spinach 

Day 2

  • Breakfast: Scrambled eggs with avocado & whole grain toast 
  • Snack: Protein smoothie (milk, banana, peanut butter) 
  • Lunch: Turkey breast, quinoa & roasted vegetables 
  • Snack: Handful of almonds 
  • Dinner: Grilled cod, brown rice & green beans 

 Day 3

  • Breakfast: Protein pancakes with honey & blueberries
  • Snack: Low-fat yogurt with chia seeds 
  • Lunch: Chicken stir-fry with noodles & mixed veggies
  • Snack: Banana + handful of cashews
  • Dinner: Lean beef, mashed potatoes & salad 

 Day 4 

  • Breakfast: Overnight oats with milk & berries
  • Snack: 2 boiled eggs + orange
  • Lunch: Grilled salmon, couscous & spinach 
  • Snack: Protein bar 
  • Dinner: Grilled chicken with roasted sweet potatoes & salad

 Day 5 

  • Breakfast: Avocado toast + 2 boiled eggs
  • Snack: Protein smoothie (milk, banana, oats) 
  • Lunch: Lean beef, brown rice & cabbage
  • Snack: Cottage cheese with almonds
  • Dinner: Grilled tuna, roasted potatoes & broccoli 

 Day 6 

  • Breakfast: Protein waffles with peanut butter & banana
  • Snack: Hard-boiled eggs + mixed nuts 
  • Lunch: Chicken fajita bowl with rice & veggies 
  • Snack: Apple with peanut butter 
  • Dinner: Baked salmon, quinoa & roasted asparagus 

 Day 7 

  •  Breakfast: Oatmeal with chia seeds & honey
  • Snack: Protein smoothie (milk, banana, peanut butter)
  • Lunch: Turkey chili with beans & whole grain bread
  • Snack: Handful of trail mix 
  • Dinner: Grilled chicken, rice & mixed vegetables 

Tips: - Drink at least 2–3 liters of water daily. - Aim for protein in every meal to support muscle growth. - Adjust portion sizes depending on your goals and training intensity.


Comments

Post a Comment

Popular posts from this blog

7 DAYS FREE WORKOUT CHALLENGE TO SLIM DOWN YOUR LEGS

A big thank you for choosing to try this 7-day workout challenge to slim down your legs. Can't promise it will be easy but it will be fun and I hope you get to see some results. -This program is an example of what is in the 4 week Getting Toned and Lean workout program and diet plan so if you love this be sure to grab the entire program  Here  later. Okay, let's start, MONDAY                               Morning(walk) Try to aim for around 5000 steps today. Best time to walk is early in the morning before having any food. (fasted cardio) You can walk at any time of the day if you cannot do it all in the morning. You can try splitting it so you do it in the morning, afternoon, and evening. You Can use a Pedometer to track steps.                                             Afternoon (work...
38 comments
Read more

MESOMORPHS LEAN LEGS WORKOUT GUIDELINES.

Rachael Attard Lean Legs program for mesomorphs- In a nutshell. Mesomorphs are one of the three types of bodies.            Some  characteristics Of Mesomorphs They are well built and have an athletic figure.  They show some muscle definition.  They gain weight easily They also at times can lose weight quickly too. By the way, I have prepared a one-week workout program that will help you slim down your legs easily,you can check it out  Here               *Still not sure about your body type, find out now by  Clicking Here That been said, the Racheal Attard program for mesomorphs recommends 3 things; 1. HIIT  (3 times a week) 2. Resistance Training ( 3 times a week) 3. Low carb diet high in protein. 4. Power Walking (5 times a week)                    Let's get into the details CARDIO. Rachael Attard recommends POWER WALKING as the best form o...
14 comments
Read more

HOW POWER WALKING BURNS FAT IN THIGHS

  Recently I left a little quiz on my YouTube Channel about what burns fat more efficiently. Is it running or power walking?  The right answer is walking; Power Walking.  Here's the thing, the body creates energy in two ways; with oxygen(Aerobic) and without oxygen(Anaerobic). Hold on tight we are getting there. Now depending on the type of workout, one is doing the body will choose to either use fat or carbs for energy. Fat is usually what is stored. For most women, it is stored in the thighs and booty while for most men it is stored in the belly area. Carbs are usually what is available in the body at the moment. Maybe that piece of bread you just had. (Hold that thought right there) Let's take running and walking as our types of examples. When you are running you are most of the time running out of oxygen what we say 'gas'. You might be panting and breathing heavily trying to look for gas. On the other hand, when walking you are not panting, you can hold a simple ...
2 comments
Read more