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Mom program

by kConray
1 athletes joined

Program Description

Introducing the Mom Program, a comprehensive 14-week training plan designed specifically for mothers looking to regain strength and confidence. With 42 workout days, this program focuses on building muscle and improving endurance through a variety of machine-based exercises targeting all major muscle groups. Each session includes clear video demonstrations to ensure proper form and maximize results. Whether you're a seasoned lifter or just starting out, this program will empower you to achieve your fitness goals while balancing the demands of motherhood. Get ready to transform your body and elevate your fitness journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 22, 2026 09:51
  • Last Edited
    Mar 24, 2026 04:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
10%
Biceps
9.7%
Upper Back
9.7%
Hamstrings
8.5%
Quadriceps
8.2%
Middle Delts
7.6%
Chest
7.6%
Rear Delts
5.9%
Abductors
4.4%
Calves
4.1%
Lats
4.1%
Forearms
3.8%
Glutes
3.2%
Lower Back
0.3%
Abs
0.3%
Cardio
0.3%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Bicep Curl (Machine)
2
12 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
12 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Kelso Shrug (Chest Supported)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Bicep Curl (Machine)
2
12 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
12 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Kelso Shrug (Chest Supported)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Bicep Curl (Machine)
2
12 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
12 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Kelso Shrug (Chest Supported)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Bicep Curl (Machine)
2
12 reps
-
4
Tricep Extension (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
12 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Kelso Shrug (Chest Supported)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Bicep Curl (Machine)
2
10 reps
-
4
Tricep Extension (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Chest Fly (Machine)
2
10 reps
-
7
Kelso Shrug (Chest Supported)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Bicep Curl (Machine)
2
10 reps
-
4
Tricep Extension (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Chest Fly (Machine)
2
10 reps
-
7
Kelso Shrug (Chest Supported)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Bicep Curl (Machine)
2
10 reps
-
4
Tricep Extension (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Chest Fly (Machine)
2
10 reps
-
7
Kelso Shrug (Chest Supported)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Bicep Curl (Machine)
2
10 reps
-
4
Tricep Extension (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Chest Fly (Machine)
2
10 reps
-
7
Kelso Shrug (Chest Supported)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Bicep Curl (Machine)
2
8 reps
-
4
Tricep Extension (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Chest Fly (Machine)
2
8 reps
-
7
Kelso Shrug (Chest Supported)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Bicep Curl (Machine)
2
8 reps
-
4
Tricep Extension (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Chest Fly (Machine)
2
8 reps
-
7
Kelso Shrug (Chest Supported)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Bicep Curl (Machine)
2
8 reps
-
4
Tricep Extension (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Chest Fly (Machine)
2
8 reps
-
7
Kelso Shrug (Chest Supported)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Bicep Curl (Machine)
2
8 reps
-
4
Tricep Extension (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Chest Fly (Machine)
2
8 reps
-
7
Kelso Shrug (Chest Supported)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Chest Supported Row (Machine)
2
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Machine)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Chest Supported Row (Machine)
2
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Machine)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
-
2
Leg Extension
2
12 reps
-
3
Calf Raise (Machine)
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
-
2
Leg Extension
2
12 reps
-
3
Calf Raise (Machine)
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
-
2
Leg Extension
2
12 reps
-
3
Calf Raise (Machine)
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
-
2
Leg Extension
2
12 reps
-
3
Calf Raise (Machine)
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Calf Raise (Machine)
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Calf Raise (Machine)
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Calf Raise (Machine)
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Calf Raise (Machine)
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Calf Raise (Machine)
2
8 reps
-
4
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Calf Raise (Machine)
2
8 reps
-
4
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Calf Raise (Machine)
2
8 reps
-
4
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Calf Raise (Machine)
2
8 reps
-
4
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
RPE 10
2
Leg Press
2
AMRAP
RPE 10
3
Hip Thrust (Machine)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Leg Extension
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
RPE 10
2
Leg Press
2
AMRAP
RPE 10
3
Hip Thrust (Machine)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Chest Fly (Machine)
2
12 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Chest Fly (Machine)
2
12 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Chest Fly (Machine)
2
12 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Chest Fly (Machine)
2
12 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
-
2
Seated Row (Cable)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
-
2
Seated Row (Cable)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
-
2
Seated Row (Cable)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
-
2
Seated Row (Cable)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6.5
Week 1
1 / 14 Weeks
Day 1
1
Leg Extension
2 Sets
12 Reps
-
2
Lying Leg Curl
2 Sets
12 Reps
-
3
Bicep Curl (Machine)
2 Sets
12 Reps
-
4
Tricep Extension (Machine)
2 Sets
12 Reps
-
5
Lateral Raise (Machine)
2 Sets
12 Reps
-
6
Chest Fly (Machine)
2 Sets
12 Reps
-
7
Kelso Shrug (Chest Supported)
2 Sets
12 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
12 Reps
-
2
Leg Extension
2 Sets
12 Reps
-
3
Calf Raise (Machine)
2 Sets
12 Reps
-
4
Hip Abductor (Machine)
2 Sets
12 Reps
-
Day 3
1
Shoulder Press (Machine)
2 Sets
12 Reps
-
2
Seated Row (Cable)
2 Sets
12 Reps
-
3
Chest Fly (Machine)
2 Sets
12 Reps
-
4
Single Arm Rear Delt Fly (Cable)
2 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
-
6
Reverse Bicep Curl (Dumbbell)
2 Sets
12 Reps
-