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BoostcampPNG
Amy Gainz
by NoLie
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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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
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
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
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
Day 1
1
Box Squat (Barbell)
6 Sets
2 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)
6 Sets
2 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)
6 Sets
2 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
Day 1
1
Box Squat (Barbell)
6 Sets
2 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)
6 Sets
2 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)
6 Sets
2 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
Day 1
1
Box Squat (Barbell)
6 Sets
2 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)
6 Sets
2 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)
6 Sets
2 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
Day 1
1
Box Squat (Barbell)
6 Sets
2 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)
6 Sets
2 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)
6 Sets
2 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
Day 1
1
Box Squat (Barbell)
8 Sets
1 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)
8 Sets
2 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)
8 Sets
1 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
Day 1
1
Box Squat (Barbell)
8 Sets
1 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)
8 Sets
2 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)
8 Sets
1 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
Day 1
1
Box Squat (Barbell)
8 Sets
1 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)
8 Sets
2 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)
8 Sets
1 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
Day 1
1
Box Squat (Barbell)
8 Sets
1 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)
8 Sets
2 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)
8 Sets
1 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