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BoostcampPNG

Amelkz PSI

by Nicholas M.
1 athletes joined

Program Description

To pump some PSI into the triceps

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 04:06
  • Last Edited
    Oct 14, 2024 11:46

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.8%
Biceps
13.2%
Upper Back
12.6%
Triceps
12%
Lats
11.4%
Chest
10.8%
Middle Delts
9%
Forearms
4.2%
Rear Delts
3.6%
Quadriceps
3%
Hamstrings
1.8%
Glutes
1.2%
Abductors
0.6%
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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
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Military Press (Smith Machine)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
5
Upright Row (Smith Machine)
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
6
Pec Deck (Machine)
3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
-
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
-
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
-
6
Leg Press
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
2
Dip (Bodyweight)
3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-