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Mom

by Jimy D.
1 athletes joined

Program Description

Endurance and Strenght

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 01:43
  • Last Edited
    Feb 24, 2025 01:02
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Run
1 Set
20-25 mins
-
Day 3
1
Run
1 Set
20-25 mins
-
Day 5
1
Run
1 Set
20-25 mins
-
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
5
Leg Curl
3 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Seated Calf Raise
3 Sets
20 Reps
@8
9
Abs Crunch (Weighted)
3 Sets
20-30 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Overhead Press (Barbell)
4 Sets
5 Reps
@8
4
Bulgarian Split Squat (Bodyweight)
3 Sets
8-12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
7
Face Pull
3 Sets
10-15 Reps
@8
8
Seated Calf Raise
3 Sets
20 Reps
@8
9
Plank
3 Sets
1 mins
-