logo
BoostcampPNG

Momo

by Mohammad Mohammad

Program Description

Light work

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 28, 2024 04:18
  • Last Edited
    Nov 28, 2024 04:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.1%
Upper Back
12.4%
Lats
11%
Biceps
10.7%
Chest
8.6%
Glutes
7.1%
Front Delts
5.9%
Hamstrings
5.4%
Middle Delts
4.6%
Rear Delts
4%
Adductors
3.8%
Quadriceps
3.3%
Abductors
2.5%
Forearms
2%
Abs
1.2%
Lower Back
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lying Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
4A
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
5A
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lying Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
4A
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
5A
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
1
1
1
1
4 reps
3 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
1
1
1
1
4 reps
3 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
Hammer Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
3
Hammer Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@9
@10
2
Dip (Weighted)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
8 Reps
5 Reps
@6
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
8 Reps
@6
@7
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5 Reps
@6
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6
@7
@8
3
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7
@8
4A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7
@8
5A
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7
@8
Day 3
1A
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
2 Reps
@7
@8
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@8
@9
4
Rear Delt Fly (Machine)
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@6
@7
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
5 Reps
@6
@8
@9
@10
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
8 Reps
@6
@7
@8
@8
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@6
@7
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@6
@6
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
8 Reps
@6
@7
@8
@8