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Mom's workout (60+)

by Cayton Leo
1 athletes joined

Program Description

Introducing "Mom's Workout (60+)," a thoughtfully designed 3-week(repeated 5x) program tailored for moms looking to strengthen their bodies with safe, effective exercises. With three training days per week, you'll engage in a mix of bodyweight and machine workouts that focus on lower body, upper body, and full-body strength, all while being mindful of joint health. Each session includes warm-ups and targeted movements to boost your strength and mobility, empowering you to feel your best. Get ready to embrace your fitness journey with confidence and energy!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 20, 2026 04:18
  • Last Edited
    Jan 20, 2026 07:29
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Upper Back
11.8%
Hamstrings
11.5%
Abs
10.6%
Quadriceps
9.8%
Lats
8%
Biceps
5.5%
Triceps
4.4%
Front Delts
4.4%
Lower Back
4.3%
Chest
3.8%
Calves
3.1%
Abductors
2.2%
Adductors
2.1%
Rear Delts
2.1%
Forearms
2%
Middle Delts
1.1%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
10 reps
RPE 6
2
Leg Curl
2
8-10 reps
RPE 6
3
Hip Abductor (Machine)
2
10 reps
RPE 6
4
Hip Adductor (Machine)
2
8-10 reps
RPE 6
5
Standing Calf Raise
2
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
3
Lat Pulldown
2
10-12 reps
RPE 6
4
Plank
2
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Single Leg Romanian Deadlift
2
6-8 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Standing Calf Raise
2
12-15 reps
RPE 6
5
Pallof Press
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
2
Leg Curl
3
8-10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hip Adductor (Machine)
2
8-10 reps
RPE 6
5
Standing Calf Raise
2
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
10-12 reps
RPE 6
4
Plank
2
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 6
3
Seated Row (Cable)
4
10 reps
RPE 6
4
Standing Calf Raise
2
12-15 reps
RPE 6
5
Pallof Press
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
2
Leg Curl
3
8-10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hip Adductor (Machine)
3
8-10 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 6.5
3
Seated Row (Cable)
4
10 reps
RPE 6.5
4
Standing Calf Raise
3
12-15 reps
RPE 6.5
5
Pallof Press
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
2
Leg Curl
3
8-10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hip Adductor (Machine)
3
8-10 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 6.5
3
Seated Row (Cable)
4
10 reps
RPE 6.5
4
Standing Calf Raise
3
12-15 reps
RPE 6.5
5
Pallof Press
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
2
Leg Curl
3
8-10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hip Adductor (Machine)
3
8-10 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 6.5
3
Seated Row (Cable)
4
10 reps
RPE 6.5
4
Standing Calf Raise
3
12-15 reps
RPE 6.5
5
Pallof Press
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
2
Leg Curl
3
8-10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hip Adductor (Machine)
3
8-10 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6.5
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 6.5
3
Seated Row (Cable)
4
10 reps
RPE 6.5
4
Standing Calf Raise
3
12-15 reps
RPE 6.5
5
Pallof Press
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
Face Pull
2
8 reps
RPE 6
5
Pullover (Dumbbell)
2
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Glute Bridge (Bodyweight)
2
12 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
5
Farmer's Walk (Weighted)
2
0.5-0.7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 6
4
Face Pull
2
8 reps
RPE 6
5
Pullover (Dumbbell)
2
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
5
Farmer's Walk (Weighted)
2
0.5-0.7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 6
4
Face Pull
3
8 reps
RPE 6
5
Pullover (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 6
4
Face Pull
3
8 reps
RPE 6
5
Pullover (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 6
4
Face Pull
3
8 reps
RPE 6
5
Pullover (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 6
4
Face Pull
3
8 reps
RPE 6
5
Pullover (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6
2
Hip Thrust (Bodyweight)
2
10 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Face Pull
2
10 reps
RPE 6
5
Plank
2
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
2
Step-Up (Weighted)
2
6 reps
RPE 6
3
Face Pull
2
12 reps
RPE 6
4
Pallof Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
2
Step-Up (Weighted)
2
8 reps
RPE 6
3
Hip Abductor (Machine)
2
12 reps
-
4
Plank
2
0.5 mins
-
5
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Face Pull
2
10 reps
RPE 6
5
Plank
2
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
6 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Pallof Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Step-Up (Weighted)
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Standing Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
5
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Pallof Press
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
8 reps
RPE 6.5
3
Hip Abductor (Machine)
3
12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
5
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Pallof Press
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
8 reps
RPE 6.5
3
Hip Abductor (Machine)
3
12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
5
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Pallof Press
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
8 reps
RPE 6.5
3
Hip Abductor (Machine)
3
12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
2
Hip Thrust (Bodyweight)
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
5
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Face Pull
3
12 reps
RPE 6.5
4
Pallof Press
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
2
Step-Up (Weighted)
3
8 reps
RPE 6.5
3
Hip Abductor (Machine)
3
12 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Week 1
1 / 18 Weeks
Day 1
1
Glute Bridge (Bodyweight)
2 Sets
10 Reps
@6
2
Leg Curl
2 Sets
8-10 Reps
@6
3
Hip Abductor (Machine)
2 Sets
10 Reps
@6
4
Hip Adductor (Machine)
2 Sets
8-10 Reps
@6
5
Standing Calf Raise
2 Sets
12-15 Reps
@6
Day 2
1
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@6
2
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
Face Pull
2 Sets
8 Reps
@6
5
Pullover (Dumbbell)
2 Sets
8-10 Reps
@6
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@6
2
Hip Thrust (Bodyweight)
2 Sets
10 Reps
@6
3
Seated Row (Cable)
2 Sets
10 Reps
@6
4
Face Pull
2 Sets
10 Reps
@6
5
Plank
2 Sets
0.5 mins
@6