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The Amazonian

by Luke Trains

Program Description

The Amazonian program focuses on compound movements and high effort training to make you feel stronger and more capable then ever.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2026 03:21
  • Last Edited
    Mar 22, 2026 05:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Hamstrings
11.6%
Quadriceps
10.1%
Front Delts
8.7%
Upper Back
8.7%
Lats
8.7%
Glutes
8.3%
Biceps
7.6%
Chest
6.5%
Lower Back
4.3%
Forearms
4.3%
Abs
4%
Middle Delts
2.2%
Adductors
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Dip (Assisted)
3
6-10 reps
-
3B
Pull-Up (Assisted)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Dip (Assisted)
3
6-10 reps
-
3B
Pull-Up (Assisted)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Dip (Assisted)
3
6-10 reps
-
3B
Pull-Up (Assisted)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Dip (Assisted)
3
6-10 reps
-
3B
Pull-Up (Assisted)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Dip (Assisted)
3
6-10 reps
-
3B
Pull-Up (Assisted)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3A
Dip (Assisted)
3
6-10 reps
-
3B
Pull-Up (Assisted)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge
2
10 reps
-
4
Back Extension
3
14-22 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge
2
10 reps
-
4
Back Extension
3
14-22 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge
2
10 reps
-
4
Back Extension
3
14-22 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge
2
10 reps
-
4
Back Extension
3
14-22 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge
2
10 reps
-
4
Back Extension
3
14-22 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge
2
10 reps
-
4
Back Extension
3
14-22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3A
Dip (Assisted)
3
4-10 reps
-
3B
Chin-Up (Assisted)
3
4-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3A
Dip (Assisted)
3
4-10 reps
-
3B
Chin-Up (Assisted)
3
4-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3A
Dip (Assisted)
3
4-10 reps
-
3B
Chin-Up (Assisted)
3
4-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3A
Dip (Assisted)
3
4-10 reps
-
3B
Chin-Up (Assisted)
3
4-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3A
Dip (Assisted)
3
4-10 reps
-
3B
Chin-Up (Assisted)
3
4-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3A
Dip (Assisted)
3
4-10 reps
-
3B
Chin-Up (Assisted)
3
4-10 reps
-
4A
Skull Crusher (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Leg Curl
3 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Walking Lunge
2 Sets
10 Reps
-
4
Back Extension
3 Sets
14-22 Reps
-
Day 4
1
Lying Leg Curl
3 Sets
12 Reps
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3A
Dip (Assisted)
3 Sets
6-10 Reps
-
3B
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
4A
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Barbell Row
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3A
Dip (Assisted)
3 Sets
4-10 Reps
-
3B
Chin-Up (Assisted)
3 Sets
4-10 Reps
-
4A
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
-