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Amy Giga Gainz
by NoLie
2 athletes joined
Program Description
This is for Amy
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 30, 2024 10:40
Last Edited
Jun 17, 2024 09:41
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Week 1
1 / 12 Weeks
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8