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amine

by Amine D.

Program Description

programe for amateur

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 10, 2024 10:01
  • Last Edited
    Jun 18, 2025 08:34

Summary

Transform your strength and conditioning with the "amine" program, a comprehensive 5-week journey designed for dedicated lifters. Comprising five intense training days each week, this program focuses on building muscle and enhancing endurance through a variety of compound and isolation exercises. Expect to engage your entire body with movements like Pendlay Rows, Squats, and Skull Crushers, utilizing a full gym setup for optimal results. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
-
2
Bent Over Row (Dumbbell)
4
8+ reps
-
3
Chest Supported Row (Machine)
3
1
12+ reps
-
-
4
Seated Row (Cable)
3
12+ reps
-
5
Lat Pulldown
2
15+ reps
-
6
Skull Crusher
4
12 reps
-
7
Single Arm Pushdown
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Push Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
-
2
Bent Over Row (Dumbbell)
4
8+ reps
-
3
Chest Supported Row (Machine)
3
1
12+ reps
-
-
4
Seated Row (Cable)
3
12+ reps
-
5
Lat Pulldown
2
15+ reps
-
6
Skull Crusher
4
12 reps
-
7
Single Arm Pushdown
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Push Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
-
2
Bent Over Row (Dumbbell)
4
8+ reps
-
3
Chest Supported Row (Machine)
3
1
12+ reps
-
-
4
Seated Row (Cable)
3
12+ reps
-
5
Lat Pulldown
2
15+ reps
-
6
Skull Crusher
4
12 reps
-
7
Single Arm Pushdown
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Push Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
-
2
Bent Over Row (Dumbbell)
4
8+ reps
-
3
Chest Supported Row (Machine)
3
1
12+ reps
-
-
4
Seated Row (Cable)
3
12+ reps
-
5
Lat Pulldown
2
15+ reps
-
6
Skull Crusher
4
12 reps
-
7
Single Arm Pushdown
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Push Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
-
2
Bent Over Row (Dumbbell)
4
8+ reps
-
3
Chest Supported Row (Machine)
3
1
12+ reps
-
-
4
Seated Row (Cable)
3
12+ reps
-
5
Lat Pulldown
2
15+ reps
-
6
Skull Crusher
4
12 reps
-
7
Single Arm Pushdown
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
-
2
Hack Squat
3
12+ reps
-
3
Leg Extension
3
15 reps
-
4
Stiff Leg Deadlift
3
8+ reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Curl
2
1
15 reps
-
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
-
2
Hack Squat
3
12+ reps
-
3
Leg Extension
3
15 reps
-
4
Stiff Leg Deadlift
3
8+ reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Curl
2
1
15 reps
-
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
-
2
Hack Squat
3
12+ reps
-
3
Leg Extension
3
15 reps
-
4
Stiff Leg Deadlift
3
8+ reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Curl
2
1
15 reps
-
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
-
2
Hack Squat
3
12+ reps
-
3
Leg Extension
3
15 reps
-
4
Stiff Leg Deadlift
3
8+ reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Curl
2
1
15 reps
-
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
-
2
Hack Squat
3
12+ reps
-
3
Leg Extension
3
15 reps
-
4
Stiff Leg Deadlift
3
8+ reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Curl
2
1
15 reps
-
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
-
2
Incline Bench Press (Dumbbell)
4
8+ reps
-
3
Spoto Press
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Machine)
3
15 reps
-
9
Spider Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
-
2
Incline Bench Press (Dumbbell)
4
8+ reps
-
3
Spoto Press
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Machine)
3
15 reps
-
9
Spider Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
-
2
Incline Bench Press (Dumbbell)
4
8+ reps
-
3
Spoto Press
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Machine)
3
15 reps
-
9
Spider Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
-
2
Incline Bench Press (Dumbbell)
4
8+ reps
-
3
Spoto Press
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Machine)
3
15 reps
-
9
Spider Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
-
2
Incline Bench Press (Dumbbell)
4
8+ reps
-
3
Spoto Press
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Machine)
3
15 reps
-
9
Spider Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
2
20 reps
-
5
Stiff Leg Deadlift
4
8 reps
-
6
Lying Leg Curl
1
2
1215 reps
12 reps
-
-
7
Leg Curl
3
15 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
2
20 reps
-
5
Stiff Leg Deadlift
4
8 reps
-
6
Lying Leg Curl
1
2
1215 reps
12 reps
-
-
7
Leg Curl
3
15 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
2
20 reps
-
5
Stiff Leg Deadlift
4
8 reps
-
6
Lying Leg Curl
1
2
1215 reps
12 reps
-
-
7
Leg Curl
3
15 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
2
20 reps
-
5
Stiff Leg Deadlift
4
8 reps
-
6
Lying Leg Curl
1
2
1215 reps
12 reps
-
-
7
Leg Curl
3
15 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
2
20 reps
-
5
Stiff Leg Deadlift
4
8 reps
-
6
Lying Leg Curl
1
2
1215 reps
12 reps
-
-
7
Leg Curl
3
15 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Dumbbell)
3
15 reps
-
5
Lateral Raise (Machine)
2
-
6
Bicep Curl (Barbell)
2
1
12 reps
-
-
7
Hammer Curl
3
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Dumbbell Bench Pullover
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Dumbbell)
3
15 reps
-
5
Lateral Raise (Machine)
2
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Dumbbell Bench Pullover
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Dumbbell)
3
15 reps
-
5
Lateral Raise (Machine)
2
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Dumbbell Bench Pullover
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Dumbbell)
3
15 reps
-
5
Lateral Raise (Machine)
2
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Dumbbell Bench Pullover
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Dumbbell)
3
15 reps
-
5
Lateral Raise (Machine)
2
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Dumbbell Bench Pullover
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Pendlay Row
4 Sets
8+ Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
8+ Reps
-
3
Chest Supported Row (Machine)
3 Sets
1 Set
12+ Reps
-
-
4
Seated Row (Cable)
3 Sets
12+ Reps
-
5
Lat Pulldown
2 Sets
15+ Reps
-
6
Skull Crusher
4 Sets
12 Reps
-
7
Single Arm Pushdown
3 Sets
12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
9
Push Up
3 Sets
15 Reps
-
Day 2
1
Squat (Paused)
4 Sets
8+ Reps
-
2
Hack Squat
3 Sets
12+ Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Stiff Leg Deadlift
3 Sets
8+ Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Leg Curl
2 Sets
1 Set
15 Reps
-
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
8+ Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
-
3
Spoto Press
3 Sets
12 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
15 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Bicep Curl (Machine)
3 Sets
15 Reps
-
9
Spider Curl
2 Sets
20 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Extension
2 Sets
20 Reps
-
5
Stiff Leg Deadlift
4 Sets
8 Reps
-
6
Lying Leg Curl
1 Set
2 Sets
1215 Reps
12 Reps
-
-
7
Leg Curl
3 Sets
15 Reps
-
8
Standing Calf Raise
3 Sets
12 Reps
-
9
Seated Calf Raise
3 Sets
12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Upright Row (Dumbbell)
3 Sets
15 Reps
-
5
Lateral Raise (Machine)
2 Sets
-
6
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
-
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
9
Dumbbell Bench Pullover
3 Sets
12 Reps
-
10
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-