Program Description
Transform your physique with the Fit Mom Bod program, a comprehensive 16-week journey designed for busy moms ready to sculpt and strengthen their bodies. With just two 90-minute sessions each week, this program combines muscle sculpting, powerlifting, and bodybuilding techniques to help you build strength and confidence. Tailored for novice to intermediate lifters, you'll have the support and structure needed to achieve lasting results in a full gym setting. Embrace the challenge and redefine your fitness journey! Fit Mom Bod is designed for full-time moms who want to build strength, muscle, and confidence without spending hours in the gym. With just two focused full-body workouts per week, you’ll target every major muscle group, improve posture, boost energy, and build a fit and strong physique. Each session combines power moves (squats, hip thrusts, presses, pulls) with efficient supersets (pairing complementary exercises to save time and maximize results). By training with intensity and consistency, you can see steady progress even with a busy schedule.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Powerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedAug 28, 2025 08:25
- Last EditedAug 28, 2025 08:35
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Squat (Barbell)
2
1
1
3-6 reps
6-8 reps
8-12 reps
80%
70%
60%
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4A
Bench Press (Dumbbell)
3
8-12 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Chin-Up (Assisted)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6A
Face Pull
3
12-15 reps
-
6B
Leg Raise (Captain's Chair)
3
20-40 reps
-
6C
Glute Kickback (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
6-8 reps
8-12 reps
10-15 reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)
3
12-15 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5A
Dead Hang
1
1-2 mins
-
5B
Cable Crunch
3
15-20 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Seated Hamstring Curl3 Sets
10-15 Reps
-
2
Squat (Barbell)2 Sets
1 Set
1 Set
3-6 Reps
6-8 Reps
8-12 Reps
80%
70%
60%
3
Romanian Deadlift (Barbell)3 Sets
10-15 Reps
-
4A
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4B
Dumbbell Row3 Sets
8-12 Reps
-
5A
Chin-Up (Assisted)3 Sets
8-12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
6A
Face Pull3 Sets
12-15 Reps
-
6B
Leg Raise (Captain's Chair)3 Sets
20-40 Reps
-
6C
Glute Kickback (Cable)3 Sets
12-15 Reps
-
Day 2
1
Hip Thrust (Barbell)2 Sets
1 Set
1 Set
6-8 Reps
8-12 Reps
10-15 Reps
80%
75%
65%
2A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
2B
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Leg Extension3 Sets
12-15 Reps
-
4A
Lat Pulldown3 Sets
10-15 Reps
-
4B
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
5A
Dead Hang1 Set
1-2 mins
-
5B
Cable Crunch3 Sets
15-20 Reps
-
5C
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
-