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Newborn baby 2 day maintenance
by WB
2 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 07, 2024 10:05
down_app
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
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
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
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
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
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
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
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