Muscle mommy calisthenics powerlifter cardio queen
Unleash your inner powerhouse with 10 weeks of calisthenics and cardio—build strength, endurance, and confidence like never before!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 2 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 12 reps | @7 |
| 2 | 10 reps | @8 | ||
| 3 | Step-Up (Weighted) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 4 | Seated Hamstring Curl | 2 | 12 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 5 | Glute Kickback (Cable) | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Band) | 2 | 8 reps | @9.5 |
| 1 | 6 reps | @10 | ||
| 2 | Wide Grip Lat Pulldown | 2 | 12 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 3 | Lat Pulldown (Neutral Grip) | 2 | 12 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 4 | Single Arm Iso Row | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 5 | Standing Pullover (Cable) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 6 | Bicep Curl (Barbell) | 1 | 10 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @10 | ||
| 7 | Incline Curl (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3 reps | @8 |
| 2 | Squat (Smith Machine) | 2 | 8 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @8 |
| 4 | Step-Up (Weighted) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 5 | Leg Extension | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 6 | Hip Abductor (Machine) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @9 |
| 1 | 4 reps | @9 | ||
| 2 | 3 reps | @9.5 | ||
| 1 | 3 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 3 | Lateral Raise (Cable) | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 4 | Push Up (Knees) | 2 | 3 reps | — |
| 5 | Tricep Pushdown (Cable) | 2 | 8 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @10 | ||
| 6 | Tricep Extension (Cable) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 3 | 12 reps | @9 |
| 2 | Sit Up | 3 | 10 reps | @10 |
| 3 | Plank | 2 | 1 min | @10 |
| 4 | Sprint | 1 | 20 min | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Muscle mommy calisthenics powerlifter cardio queen is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Muscle mommy calisthenics powerlifter cardio queen is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle mommy calisthenics powerlifter cardio queen is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
