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BoostcampPNG

Muscle mommy shivani

by Vineeth R.
2 athletes joined

Program Description

Beginner friendly strength

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 01:01
  • Last Edited
    Jan 03, 2026 02:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10%
Triceps
10%
Front Delts
9.4%
Glutes
9.1%
Hamstrings
8.8%
Lats
7.5%
Quadriceps
7.5%
Biceps
6.9%
Abs
6.6%
Chest
6.3%
Lower Back
5.3%
Middle Delts
5%
Forearms
2.8%
Rear Delts
2.2%
Cardio
1.9%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-5 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
6
Cardio (LISS)
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Abs Crunch (Machine)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Farmer's Walk (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Cardio (LISS)
2
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-10 reps
-
2
Face Pull
3
15 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Hip Thrust (Barbell)
2
15 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
2
12 reps
-
5
Leg Extension
2
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
T-Bar Row
3 Sets
8-10 Reps
-
2
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Farmer's Walk (Weighted)
2 Sets
-
Day 1
1
Push Up
3 Sets
3-5 Reps
-
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
-
5
Pec Deck (Machine)
2 Sets
8-10 Reps
-
6
Cardio (LISS)
1 Set
5-10 mins
-
Day 4
1
Push Up
2 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Decline Crunch (Weighted)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Tricep Extension (Cable)
2 Sets
12 Reps
-
Day 5
1
Underhand Lat Pulldown
3 Sets
8-10 Reps
-
2
Face Pull
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
10 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
2 Sets
15 Reps
-
3
Hack Squat
3 Sets
10 Reps
-
4
Hamstring Curl
2 Sets
12 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
2
Back Extension (Weighted)
3 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Hamstring Curl
2 Sets
12 Reps
-
5
Cardio (LISS)
2 Sets
5-10 mins
-