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2x full body mom program

by Dimitar H.
2 athletes joined

Program Description

The 2x Full Body Mom Program is a dynamic 4-week workout plan designed to fit seamlessly into a busy mom's schedule, featuring 8 training days each week. This program focuses on full-body strength, incorporating a variety of exercises such as the Chest Press, Romanian Deadlift, and Walking Lunges, ensuring you target all major muscle groups effectively. With a mix of machine, dumbbell, and bodyweight exercises, you'll build strength and endurance while enhancing your overall fitness. Get ready to feel empowered and energized as you commit to this transformative journey!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2025 12:44
  • Last Edited
    Oct 04, 2025 01:08

Summary

Unlock your strength and reclaim your fitness with this 4-week, full-body program designed specifically for moms. Committing just two days a week, you'll engage in a balanced mix of machine, dumbbell, and barbell exercises that target all major muscle groups. From chest presses to Romanian deadlifts, each session is crafted to build strength and endurance, all while fitting seamlessly into your busy schedule. Get ready to feel empowered and energized as you transform your body and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.4%
Quadriceps
10.9%
Chest
9.9%
Upper Back
9.9%
Glutes
9.4%
Lats
8.9%
Triceps
8.4%
Front Delts
6.4%
Abs
5.4%
Lower Back
4.5%
Biceps
4.5%
Middle Delts
2.5%
Calves
2.5%
Adductors
2%
Abductors
1%
Forearms
1%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
2 Grip Lat Pulldown
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9-10
5
Skull Crusher (Dumbbell)
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Calf Raise (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
2 Grip Lat Pulldown
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9-10
5
Skull Crusher (Dumbbell)
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Calf Raise (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
2 Grip Lat Pulldown
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9-10
5
Skull Crusher (Dumbbell)
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Calf Raise (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
2 Grip Lat Pulldown
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9-10
5
Skull Crusher (Dumbbell)
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Calf Raise (Machine)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
6
Decline Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
6
Decline Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
6
Decline Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
6
Decline Crunch
1
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
2 Grip Lat Pulldown
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@9-10
5
Skull Crusher (Dumbbell)
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Calf Raise (Machine)
1 Set
12-15 Reps
@10
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (EZ Bar)
1 Set
12-15 Reps
@10
6
Decline Crunch
1 Set
12-15 Reps
@10