logo
BoostcampPNG

MoMo (1)

by Marwan H.

Program Description

Anabolize MoMoi

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2024 06:59
  • Last Edited
    May 09, 2024 03:13
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Dumbbell Curl
2
10-12 reps
RPE 10
5
Tricep X Pressdowns
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Seated Dumbbell Curl
2
10-12 reps
RPE 10
5
Tricep X Pressdowns
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
4
Goblet Squat
2 Sets
8-10 Reps
@9
Day 1
1
Hamstring Curl
2 Sets
10-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
5
Tricep X Pressdowns
2 Sets
10-15 Reps
@10
Day 4
1
Seated Row (Cable)
2 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
5
Tricep X Pressdowns
2 Sets
10-15 Reps
@10