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busy mom pseudo powerlifting/mobility

by R R.
3 athletes joined

Program Description

psuedo powerlifting for folks who can do 2 days at the gym, 1 day at home, and have achy hips/knees from having (ever) been pregnant

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 09, 2025 01:46
  • Last Edited
    Aug 18, 2025 03:12

Summary

Designed specifically for busy moms, this 9-week program combines the strength of powerlifting with essential mobility work. Committing just three days a week, you'll tackle foundational lifts like squats and deadlifts, while also incorporating mobility exercises to enhance flexibility and reduce injury risk. Each session is structured to maximize efficiency and effectiveness, ensuring you build strength and improve movement patterns without overwhelming your schedule. Embrace your strength and reclaim your time with this empowering workout plan!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.8%
Glutes
15%
Hamstrings
11.4%
Front Delts
9%
Middle Delts
8.9%
Chest
6.7%
Triceps
6.5%
Abs
5.7%
Adductors
5.2%
Lower Back
5.2%
Lats
3.8%
Upper Back
2.3%
Biceps
1.5%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
3
1
5 reps
RPE 7
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
1
5 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
1
5 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
4 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
4
1
4 reps
RPE 7
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
4 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
1
4 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
4
1
3 reps
RPE 7
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
4
1
3 reps
RPE 8
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 With Forward Lean
1
2 reps
-
2
Plank
1
2 reps
-
3
Lateral Lunge
3
10 reps
-
4
Push Up (Incline)
1
20 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
4 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
4 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
@7
@7
2
Bench Press (Barbell)
3 Sets
1 Set
5 Reps
@7
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
90/90 With Forward Lean
1 Set
2 Reps
-
2
Plank
1 Set
2 Reps
-
3
Lateral Lunge
3 Sets
10 Reps
-
4
Push Up (Incline)
1 Set
20 Reps
-
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@7
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
10 Reps
@7