Mom Strength

by Duncan

2 athletes joined

Program Description

Get my mom jacked

Program Overview

Level
Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Jul 28, 2025 02:31
Last Edited
Aug 03, 2025 03:19

Summary

Unlock your inner strength with the **Mom Strength** program, an empowering 8-week journey designed for busy moms looking to build muscle and boost endurance. With 4 focused training days each week, this program features a mix of supersets and compound movements, targeting all major muscle groups. You'll engage in exercises like the Seal Row, Incline Bench Press, and Goblet Squat, all tailored to fit a garage gym setup. Embrace the challenge and transform your fitness routine while discovering the strength that lies within you!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.8%

Quadriceps

10.8%

Glutes

10.8%

Hamstrings

9.7%

Lats

8.6%

Front Delts

8.6%

Biceps

7.5%

Abs

7.5%

Upper Back

6.5%

Chest

5.4%

Middle Delts

4.3%

Lower Back

3.2%

Forearms

3.2%

Adductors

2.2%

Rear Delts

1.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 1

Seal Row

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Leg Raise

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 2

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 3

Single Arm Row (Dumbbell)

Seal Row

Push Up

Lu Raise

V-Up

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 4

Single Leg Romanian Deadlift

Goblet Squat

Seated Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Hip Thrust (Dumbbell)

Day 1

Seal Row

2 Sets

Incline Bench Press (Barbell)

2 Sets

Pullover (Dumbbell)

2 Sets

Seated Shoulder Press (Dumbbell)

2 Sets

Lying Leg Raise

1 Set

Day 2

Step-Up (Weighted)

2 Sets

Romanian Deadlift (Dumbbell)

2 Sets

Skull Crusher (Barbell)

2 Sets

Hammer Curl (Dumbbell)

2 Sets

Lunge (Dumbbell)

2 Sets

Day 3

Single Arm Row (Dumbbell)

2 Sets

Seal Row

2 Sets

Push Up

2 Sets

Lu Raise

2 Sets

V-Up

1 Set

Day 4

Single Leg Romanian Deadlift

2 Sets

Goblet Squat

2 Sets

Seated Overhead Extension (EZ Bar)

2 Sets

Bicep Curl (EZ Bar)

2 Sets

Hip Thrust (Dumbbell)

2 Sets