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Amy - Off-Season Strength

by Lifts by Me
1 athletes joined

Program Description

Build strength and fitness for Scottish throwing.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2024 02:44
  • Last Edited
    Jun 18, 2025 12:51

Summary

Elevate your strength game with Amy's 8-week Off-Season Strength program, designed for dedicated lifters looking to build muscle and power. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, to target all major muscle groups. This program emphasizes progressive overload and proper form, ensuring you maximize your gains while minimizing injury risk. Get ready to transform your physique and unleash your full potential!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
19%
Quadriceps
18.9%
Triceps
14.1%
Glutes
13.5%
Chest
10.2%
Lower Back
7.1%
Front Delts
4.1%
Upper Back
4%
Lats
3.2%
Abs
2.7%
Biceps
1.6%
Abductors
0.8%
Forearms
0.8%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
3
5 reps
65%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
70%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
3
5 reps
75%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
5
5 reps
70%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
75%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
80%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
80%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
5
5 reps
50%
3
Leg Press
2
12-15 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Hamstring Curl
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
65%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
2
12-15 reps
RPE 5
4
Hamstring Curl
2
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Spanish Squat
2 Sets
20-25 Reps
@10
2
Box Squat (Barbell)
3 Sets
5 Reps
65%
3
Leg Press
3 Sets
12-15 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Hamstring Curl
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
65%
2
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
4
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@7
3
Front Foot Elevated Split Squat (Dumbbell)
3 Sets
12-15 Reps
@5
4
Hamstring Curl
3 Sets
12-15 Reps
@7