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BoostcampPNG

busy mom pseudo powerlifting/mobility

by R R.
2 athletes joined

Program Description

psuedo powerlifting for folks who can do 2 days at the gym, 1 day at home, and have achy hips/knees from having (ever) been pregnant

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 09, 2025 01:46
  • Last Edited
    Jan 21, 2025 01:51
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
3
1
5 reps
RPE 7
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
1
5 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
1
5 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
4 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
4
1
4 reps
RPE 7
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
4 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
1
4 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
4
1
3 reps
RPE 7
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
1
3 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
4 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
4 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
@7
@7
2
Bench Press (Barbell)
3 Sets
1 Set
5 Reps
@7
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
90/90 With Forward Lean
1 Set
2 Reps
-
2
Plank
1 Set
2 Reps
-
3
Lateral Lunge
3 Sets
10 Reps
-
4
Push Up (Incline)
1 Set
20 Reps
-
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@7
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
10 Reps
@7