logo
BoostcampPNG

Amy Gainz

by Lifts by Me
1 athletes joined

Program Description

…

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 02:29
  • Last Edited
    Jun 18, 2025 08:01

Summary

**Amy Gainz** is a dynamic 12-week program designed to sculpt and strengthen your entire body with just three workouts per week. Each session focuses on compound and isolation movements, including barbell squats, deadlifts, and bench presses, ensuring you build muscle and increase strength effectively. This program is perfect for those ready to push their limits and achieve noticeable gains in a structured, supportive environment. Get ready to transform your physique and elevate your fitness journey!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
2 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
2 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
2 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
2 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
1 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
1 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
1 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
1 reps
RPE 8-9
2
Leg Press
3
12 reps
RPE 8-10
3
Hip Adductor (Machine)
3
12 reps
RPE 8-10
4
Hip Abductor (Machine)
3
12 reps
RPE 8-10
5
Leg Extension
3
12 reps
RPE 8-10
6
Kroc Row
3
12 reps
RPE 8-10
7
Side Bend (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
RPE 8-9
2
Bradford Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12 reps
RPE 8-10
4
Lat Pulldown
3
12 reps
RPE 8-10
5
T-Bar Row
3
12 reps
RPE 8-10
6
Lying Leg Raise
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
RPE 7-8
2
Bench Press (Barbell)
3
5 reps
RPE 8-10
3
Hamstring Curl
3
12 reps
RPE 8-10
4
Leg Extension
3
12 reps
RPE 8-10
5
Seated Row (Cable)
3
12 reps
RPE 8-10
6
Hammer Curl
3
12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Leg Press
3 Sets
12 Reps
@8-10
3
Hip Adductor (Machine)
3 Sets
12 Reps
@8-10
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8-10
5
Leg Extension
3 Sets
12 Reps
@8-10
6
Kroc Row
3 Sets
12 Reps
@8-10
7
Side Bend (Dumbbell)
3 Sets
12 Reps
@8-10
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8-9
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8-10
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8-10
4
Lat Pulldown
3 Sets
12 Reps
@8-10
5
T-Bar Row
3 Sets
12 Reps
@8-10
6
Lying Leg Raise
3 Sets
12 Reps
@8-10
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@7-8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8-10
3
Hamstring Curl
3 Sets
12 Reps
@8-10
4
Leg Extension
3 Sets
12 Reps
@8-10
5
Seated Row (Cable)
3 Sets
12 Reps
@8-10
6
Hammer Curl
3 Sets
12 Reps
@8-10