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BoostcampPNG

Newborn baby 2 day maintenance

by WB
7 athletes joined
5.0
(1 rating)

Program Description

Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 27, 2024 08:02
  • Last Edited
    May 10, 2025 03:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
12.4%
Biceps
10%
Hamstrings
9.3%
Lats
8.7%
Chest
8.3%
Front Delts
7.7%
Middle Delts
7.5%
Quadriceps
6.2%
Glutes
6.2%
Rear Delts
3.7%
Lower Back
2.5%
Abs
2.5%
Forearms
1.2%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Pull-Up (Assisted)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Seated Row (Cable)
3
12 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2A
Box Squat (Barbell)
3
10 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
4A
Standing row
3
10 reps
-
4B
Shoulder Press (Machine)
3
15 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
-
5B
Overhead Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2A
Goblet Squat
3 Sets
10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3A
Pull-Up (Assisted)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4A
Seated Row (Cable)
3 Sets
12 Reps
-
4B
Shrug (Dumbbell)
3 Sets
15 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2A
Box Squat (Barbell)
3 Sets
10 Reps
-
2B
Seated Hamstring Curl
3 Sets
15 Reps
-
3A
Lat Pulldown
3 Sets
12 Reps
-
3B
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
4A
Standing row
3 Sets
10 Reps
-
4B
Shoulder Press (Machine)
3 Sets
15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-