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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
May 23, 2024 11:27
down_app
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
Day 2
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 1
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
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 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
Day 1
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 2
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 3
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 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
Day 1
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 2
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 3
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