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Grandparent Workouts (Grammy and Grampy)

by Carson Wells
1 athletes joined

Program Description

**Gram and Gramp Workouts** is a dynamic 6-week program designed to boost strength and endurance through a well-rounded mix of resistance and cardio training. With 18 sessions spread across the weeks, you'll engage in targeted exercises like the Chest Press, Lat Pulldown, and Stair Climber, ensuring a comprehensive approach to fitness. Each workout is crafted to challenge your muscles while promoting recovery, making it ideal for all fitness levels. Get ready to transform your routine and elevate your performance!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 15, 2025 10:27
  • Last Edited
    Jul 23, 2025 09:50

Summary

Introducing the **Grandparent Workouts (Grammy and Grampy)** program—a 6-week journey designed specifically for active grandparents looking to enhance their strength and mobility. Comprising three sessions per week, this program focuses on functional movements that engage major muscle groups, ensuring you stay fit and agile. With a mix of machine-based and bodyweight exercises, you'll build strength in your chest, back, legs, and core, all while enjoying a supportive and motivating environment. Get ready to embrace a healthier lifestyle and keep up with the grandkids!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
7 mins
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Standing Calf Raise
2
15 reps
RPE 7
5
Cycling
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
7 mins
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Standing Calf Raise
2
15 reps
RPE 7
5
Cycling
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
7 mins
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Standing Calf Raise
2
15 reps
RPE 7
5
Cycling
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
7 mins
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Standing Calf Raise
2
15 reps
RPE 7
5
Cycling
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
7 mins
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Standing Calf Raise
2
15 reps
RPE 7
5
Cycling
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
7 mins
RPE 6
2
Leg Press
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Standing Calf Raise
2
15 reps
RPE 7
5
Cycling
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
RPE 6
2
KAS Glute Bridge
2
12 reps
RPE 7
3
Abs Crunch (Machine)
2
10 reps
RPE 7
4
Wood Chop
2
10 reps
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
RPE 6
2
KAS Glute Bridge
2
12 reps
RPE 7
3
Abs Crunch (Machine)
2
10 reps
RPE 7
4
Wood Chop
2
10 reps
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
RPE 6
2
KAS Glute Bridge
2
12 reps
RPE 7
3
Abs Crunch (Machine)
2
10 reps
RPE 7
4
Wood Chop
2
10 reps
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
RPE 6
2
KAS Glute Bridge
2
12 reps
RPE 7
3
Abs Crunch (Machine)
2
10 reps
RPE 7
4
Wood Chop
2
10 reps
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
RPE 6
2
KAS Glute Bridge
2
12 reps
RPE 7
3
Abs Crunch (Machine)
2
10 reps
RPE 7
4
Wood Chop
2
10 reps
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
RPE 6
2
KAS Glute Bridge
2
12 reps
RPE 7
3
Abs Crunch (Machine)
2
10 reps
RPE 7
4
Wood Chop
2
10 reps
RPE 7
5
Stretching
1
10 mins
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Lat Pulldown
2 Sets
10 Reps
@7
3
Seated Row (Cable)
2 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
Day 1
1
Treadmill
1 Set
7 mins
@6
2
Leg Press
2 Sets
10 Reps
@7
3
Seated Hamstring Curl
2 Sets
12 Reps
@7
4
Standing Calf Raise
2 Sets
15 Reps
@7
5
Cycling
1 Set
7 mins
@6
Day 3
1
Stair Climber
1 Set
5 mins
@6
2
KAS Glute Bridge
2 Sets
12 Reps
@7
3
Abs Crunch (Machine)
2 Sets
10 Reps
@7
4
Wood Chop
2 Sets
10 Reps
@7
5
Stretching
1 Set
10 mins
@6