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Shortcut to your mom

by James M.

Program Description

**Shortcut to Your Mom** is an 8-week bodybuilding program designed to maximize your strength and muscle gains from the comfort of your garage gym. With a commitment of 32 training days, you'll engage in a variety of compound and isolation exercises, including the bench press, squats, and deadlifts, each meticulously structured to target major muscle groups. Elevate your training with a mix of barbell and dumbbell movements, ensuring balanced development and optimal results. Get ready to transform your physique and take your lifting to the next level!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 22, 2026 08:26
  • Last Edited
    Jan 22, 2026 08:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.1%
Front Delts
18.4%
Chest
15.2%
Biceps
8.9%
Forearms
4.9%
Upper Back
4.9%
Lats
4.9%
Middle Delts
4.1%
Quadriceps
3.3%
Glutes
3.3%
Hamstrings
3.3%
Abs
3.3%
Rear Delts
2.4%
Calves
1.6%
Lower Back
0.8%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Push Up
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Reverse Curl (Barbell)
1
-
6
Straight Arm Pulldown
3
10 reps
-
7
Concentration Curl
3
10 reps
-
8
Dead Hang
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Push Up
3
25 reps
-
7
Plank
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Bench Press (Close Grip)
3 Sets
10 Reps
-
7
Push Up
3 Sets
25 Reps
-
Day 3
1
Seated Military Press (Barbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Seated Front Raise
3 Sets
10 Reps
-
4
Shrug (Trap Bar)
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Trap Bar Deadlift
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
-
4
Bicep Curl (Barbell)
5 Sets
5 Reps
-
5
Bench Press (Close Grip)
5 Sets
5 Reps
-
6
Push Up
3 Sets
25 Reps
-
7
Plank
3 Sets
1 mins
-
Day 2
1
Bicep Curl (Barbell)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5
Reverse Curl (Barbell)
1 Set
-
6
Straight Arm Pulldown
3 Sets
10 Reps
-
7
Concentration Curl
3 Sets
10 Reps
-
8
Dead Hang
1 Set
1 Reps
-