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Baby Mamaw 2.0

by Jet C.
2 athletes joined

Program Description

Introduction to Main Lifts

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 26, 2024 01:09
  • Last Edited
    May 23, 2024 11:27
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)
1 Set
4-6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
AMRAP
-