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Moeder 2.0

by Franclin D.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 02, 2024 11:34
  • Last Edited
    Jun 18, 2025 10:52

Summary

Embark on a transformative 12-week journey with Moeder 2.0, designed for those ready to elevate their strength and conditioning. This program spans five days a week, focusing on compound movements and targeted exercises to sculpt your legs, chest, and back. With a mix of barbell and machine workouts, you'll build muscle and enhance endurance while honing your technique. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated every step of the way!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
-
3
Hyperextension
2
8+ reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12+ reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Rear Delt Row
2
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
2
10-20 reps
-
3
Hip Adductor (Machine)
2
15-20 reps
-
4
Leg Extension
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
2
Incline Curl (Dumbbell)
3
12-20 reps
-
3
Lying Tricep Extension (Barbell)
3
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-15 Reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
-
3
Hyperextension
2 Sets
8+ Reps
-
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Chest Fly (Machine)
3 Sets
12+ Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Rear Delt Row
2 Sets
15+ Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Step-Up (Weighted)
2 Sets
10-20 Reps
-
3
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
4
Leg Extension
2 Sets
12+ Reps
-
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Fly (Machine)
2 Sets
12+ Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
12-20 Reps
-
3
Lying Tricep Extension (Barbell)
3 Sets
12-20 Reps
-