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Newborn baby 2 day maintenance

by WB
6 athletes joined
5.0
(1 rating)

Program Description

Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 27, 2024 08:02
  • Last Edited
    Dec 09, 2024 09:44
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2A
Goblet Squat
3 Sets
10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3A
Pull-Up (Assisted)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4A
Seated Row (Cable)
3 Sets
12 Reps
-
4B
Shrug (Dumbbell)
3 Sets
15 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2A
Box Squat (Barbell)
3 Sets
10 Reps
-
2B
Seated Hamstring Curl
3 Sets
15 Reps
-
3A
Lat Pulldown
3 Sets
12 Reps
-
3B
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
4A
Standing row
3 Sets
10 Reps
-
4B
Shoulder Press (Machine)
3 Sets
15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-