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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
    Jun 18, 2025 10:03

Summary

Embark on a transformative 12-week journey with the Moeder program, designed for dedicated lifters ready to elevate their strength and conditioning. Train four days a week with a comprehensive mix of compound and isolation exercises, including Goblet Squats and Deadlifts, targeting all major muscle groups. This program emphasizes progressive overload to ensure continuous gains while enhancing your overall fitness. Equip yourself with a full gym setup and get ready to push your limits and achieve your goals!
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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
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
-