logo
BoostcampPNG

Muscle Mommy-Gations

by maria belen
4 athletes joined

Program Description

program designed for medium to high intensity training primarily focused on quad and glute development.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2025 02:49
  • Last Edited
    Jun 18, 2025 08:05

Summary

Transform your strength and sculpt your physique with the **Muscle Mommy-Gations** program! Over the course of 10 weeks, you’ll engage in a balanced routine that targets all major muscle groups four times a week, focusing on both compound and isolation exercises. From powerful squat days to challenging push workouts, each session is designed to boost your strength, enhance muscle definition, and increase overall fitness. Get ready to embrace your inner strength and achieve your fitness goals with this comprehensive program!
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
-
2
Squat (Barbell)
3
1
8 reps
5 reps
-
-
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Rear Delt Fly (Cable)
4
-
6
Pec Deck (Machine)
1
2
10 reps
8 reps
-
-
7
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Hack Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hip Adductor (Machine)
4
-
5
Leg Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
8 reps
-
2
Lat Pulldown
1
3
10 reps
8 reps
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Face Pull
3
-
5
Standing Pullover (Cable)
3
-
6
Bayesian Curl
4
-
7
Leg Raise (Captain's Chair)
4
-
Week 1
1 / 10 Weeks
Day 1
1
Single-Leg Leg Curl
3 Sets
8 Reps
-
2
Squat (Barbell)
3 Sets
1 Set
8 Reps
5 Reps
-
-
3
Single Leg Press
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
5
Hip Abductor (Machine)
3 Sets
10 Reps
-
6
Seated Calf Raise
4 Sets
12 Reps
-
Day 2
1
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3
Tricep Extension (Cable)
3 Sets
-
4
Lateral Raise (Cable)
4 Sets
-
5
Rear Delt Fly (Cable)
4 Sets
-
6
Pec Deck (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
7
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
-
-
Day 3
1
Hip Thrust (Machine)
3 Sets
-
2
Hack Squat
4 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Hip Adductor (Machine)
4 Sets
-
5
Leg Extension
4 Sets
-
Day 4
1
Single Arm Iso Row
3 Sets
8 Reps
-
2
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
-
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Face Pull
3 Sets
-
5
Standing Pullover (Cable)
3 Sets
-
6
Bayesian Curl
4 Sets
-
7
Leg Raise (Captain's Chair)
4 Sets
-