Workout Plan to Help your Mom with Groceries
This four day split will effectively train all muscles twice per week, get all those groceries in on one trip, no matter your fitness level!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 6–8 reps | @9 |
| 2 | Chest Press (Machine) | 3 | 6–10 reps | @9 |
| 3 | Bicep Curl (Machine) | 3 | 6–10 reps | @9 |
| 4 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @9 |
| 5 | Hammer Curl (Dumbbell) | 3 | 6–10 reps | @9 |
| 6 | Chest Fly (Machine) | 3 | 6–10 reps | @9 |
| 7 | Leg Extension | 3 | 8–12 reps | @9 |
| 8 | Calf Raise (Leg Press) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 6–10 reps | @9 |
| 2 | Overhead Tricep Extension (Dumbbell) | 3 | 6–10 reps | @9 |
| 3 | Deadlift (Smith Machine) | 3 | 6–8 reps | @9 |
| 4 | Seated Row (Cable) | 3 | 6–10 reps | @9 |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps | @9 |
| 6 | Lying Leg Curl | 3 | 8–12 reps | @9 |
| 7 | Rear Delt Fly (Machine) | 3 | 6–8 reps | @9 |
| 8 | Abs Crunch (Machine) | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 6–8 reps | @9 |
| 2 | Lying Leg Curl | 3 | 8–12 reps | @9 |
| 3 | Hip Adductor (Machine) | 3 | 6–10 reps | @9 |
| 4 | Abs Crunch (Weighted) | 3 | 15–20 reps | @9 |
| 5 | Leg Extension | 3 | 8–12 reps | @9 |
| 6 | Hip Abductor (Machine) | 3 | 6–10 reps | @9 |
| 7 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @9 |
| 8 | Pull-Up (Bodyweight) | 3 | 45–60 sec | @9 |
| 9 | Lateral Raise (Machine) | 3 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 3 | 6–8 reps | @9 |
| 2 | Concentration Curl | 3 | 6–10 reps | @9 |
| 3 | Tricep Kickback | 3 | 6–10 reps | @9 |
| 4 | Hammer Curl (Dumbbell) | 3 | 6–10 reps | @9 |
| 5 | Seated Calf Raise | 3 | 8–12 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps | @9 |
| 7 | Hip Abductor (Machine) | 3 | 6–10 reps | @9 |
| 8 | Lateral Raise (Machine) | 3 | 6–10 reps | @9 |
| 9 | Hip Adductor (Machine) | 3 | 6–10 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Workout Plan to Help your Mom with Groceries is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Workout Plan to Help your Mom with Groceries is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Workout Plan to Help your Mom with Groceries 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
