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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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Triceps
10.8%
Biceps
9.9%
Chest
9.2%
Quadriceps
9.1%
Upper Back
8.7%
Glutes
7.4%
Front Delts
7.3%
Lats
6.4%
Middle Delts
4.5%
Calves
3.7%
Abs
3.3%
Lower Back
2.7%
Forearms
1.9%
Rear Delts
1.4%
Adductors
1.3%
Abductors
0.2%
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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
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
-