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Moeder

by Franclin D.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 30, 2024 12:58
  • Last Edited
    May 14, 2024 03:11
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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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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-15 reps
2
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
3
Hyperextension
2
8+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Chest Fly (Machine)
3
12+ reps
3
Chest Supported Row (Dumbbell)
2
8-12 reps
4
Rear Delt Row
2
15+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
2
Hip Adductor (Machine)
2
15-20 reps
3
Romanian Deadlift (Dumbbell)
2
10-20 reps
4
Leg Extension
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
15+ reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
2
8-12 reps
4
Chest Fly (Machine)
2
12+ reps
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
8-15 Reps
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12-15 Reps
3
Hyperextension
2 Sets
8+ Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
12+ Reps
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
4
Rear Delt Row
2 Sets
15+ Reps
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
2
Hip Adductor (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
4
Leg Extension
2 Sets
12+ Reps
Day 4
1
Rear Delt Row
3 Sets
15+ Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
12+ Reps