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BoostcampPNG

Momo

by Mohammad Mohammad

Program Description

Light work

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 28, 2024 04:18
  • Last Edited
    Nov 28, 2024 04:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lying Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
4A
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
5A
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lying Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
4A
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
5A
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
1
1
1
1
4 reps
3 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
1
1
1
1
4 reps
3 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
Hammer Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
Hammer Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@9
@10
2
Dip (Weighted)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
8 Reps
5 Reps
@6
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
8 Reps
@6
@7
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5 Reps
@6
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6
@7
@8
3
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7
@8
4A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7
@8
5A
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7
@8
Day 3
1A
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
2 Reps
@7
@8
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@8
@9
4
Rear Delt Fly (Machine)
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@6
@7
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
5 Reps
@6
@8
@9
@10
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
8 Reps
@6
@7
@8
@8
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@6
@7
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@6
@6
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
8 Reps
@6
@7
@8
@8