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Mom Workout

by Max V.
1 athletes joined

Program Description

Workout for my mom

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 06, 2024 02:23
  • Last Edited
    Jun 18, 2025 08:39

Summary

The Mom Workout is a dynamic 12-week program designed specifically for mothers looking to reclaim their strength and fitness. Committing to five days a week, this program incorporates a variety of machine-based exercises targeting all major muscle groups, ensuring a balanced approach to strength training. From leg presses to shoulder presses, each session is crafted to build endurance and enhance overall fitness. Join this empowering journey and transform your body while embracing the strength that comes with motherhood!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7