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Mom

by Jimy D.
1 athletes joined

Program Description

Endurance and Strenght

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 01:43
  • Last Edited
    Jun 18, 2025 09:06

Summary

Introducing the "Mom" workout program, a dynamic 6-week journey designed specifically for busy mothers looking to reclaim their strength and fitness. With five sessions per week, this program combines effective cardio runs and strength training exercises like squats and bench presses to build muscle and boost endurance. Each workout is structured to fit into your schedule while challenging your body, ensuring you feel empowered and energized. Get ready to embrace your strength and transform your fitness routine!
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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
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Seated Calf Raise
3
20 reps
RPE 8
9
Abs Crunch (Weighted)
3
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Run
1 Set
20-25 mins
-
Day 3
1
Run
1 Set
20-25 mins
-
Day 5
1
Run
1 Set
20-25 mins
-
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
5
Leg Curl
3 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Seated Calf Raise
3 Sets
20 Reps
@8
9
Abs Crunch (Weighted)
3 Sets
20-30 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Overhead Press (Barbell)
4 Sets
5 Reps
@8
4
Bulgarian Split Squat (Bodyweight)
3 Sets
8-12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
7
Face Pull
3 Sets
10-15 Reps
@8
8
Seated Calf Raise
3 Sets
20 Reps
@8
9
Plank
3 Sets
1 mins
-