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BoostcampPNG

Muscle Mommy-Gations

by maria belen
3 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
    Mar 12, 2025 03:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-