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BoostcampPNG

Workout for Mom <3

by Roshen T.

Program Description

OPTIONAL “BAD KNEE DAY” SWAPS If knees are flared: Replace sit-to-stand with isometric quad holds Replace RDLs with band pull-throughs Stay seated for entire workout if needed Progress isn’t linear with arthritis — consistency beats intensity.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2025 10:53
  • Last Edited
    Dec 12, 2025 10:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Lats
12.7%
Biceps
11.4%
Glutes
10.1%
Triceps
10.1%
Front Delts
10.1%
Hamstrings
7.6%
Quadriceps
5.1%
Lower Back
5.1%
Chest
5.1%
Middle Delts
5.1%
Abs
2.5%
Forearms
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
8-12 reps
-
4
Floor Press (Dumbbell)
2
8-12 reps
-
5
Seated Banded Leg Extensions
2
15-20 reps
-
6
Glute Bridge (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
5-8 reps
-
2
Seated Banded Leg Extensions
3
15-20 reps
-
3
Lat Pulldown (Band)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
-
6
Seated Pallof Press (Core Stability0
2
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Sit To Stand
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Floor Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Seated Banded Leg Extensions
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Glute Bridge (Bodyweight)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1
Sit To Stand
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Seated Banded Leg Extensions
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
3
Lat Pulldown (Band)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Seated Pallof Press (Core Stability0
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-