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MoMo (1)

by Marwan H.

Program Description

Anabolize MoMoi

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2024 06:59
  • Last Edited
    Jun 18, 2025 11:14

Summary

Unleash your potential with the MoMo program, an 8-week journey designed for dedicated lifters looking to elevate their strength and physique. Committing to just four days a week, you’ll tackle a balanced mix of lower and upper body workouts, focusing on key exercises like Hack Squats and Seated Shoulder Presses. Each session emphasizes progressive overload, ensuring you push your limits while honing your technique. Get ready to transform your training and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Dumbbell Curl
2
10-12 reps
RPE 10
5
Tricep X Pressdowns
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Press (Machine)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Goblet Squat
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Seated Dumbbell Curl
2
10-12 reps
RPE 10
5
Tricep X Pressdowns
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
4
Goblet Squat
2 Sets
8-10 Reps
@9
Day 1
1
Hamstring Curl
2 Sets
10-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
5
Tricep X Pressdowns
2 Sets
10-15 Reps
@10
Day 4
1
Seated Row (Cable)
2 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
5
Tricep X Pressdowns
2 Sets
10-15 Reps
@10