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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.


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