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Baby Mamaw 2.0

by Jet C.
2 athletes joined

Program Description

Introduction to Main Lifts

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 26, 2024 01:09
  • Last Edited
    Jun 18, 2025 08:02

Summary

Embark on a transformative 6-week journey with Baby Mamaw 2.0, designed to help you build strength and confidence through a balanced regimen. With three training days each week, you'll engage in compound lifts like squats and deadlifts, complemented by targeted accessory work to sculpt your upper body and core. This program is perfect for anyone looking to enhance their lifting skills while maximizing muscle engagement. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Decline Crunch
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)
1 Set
4-6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
AMRAP
-