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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 17, 2024 09:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
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