Amy A/B/C

by Sbrinckley

2 athletes joined

Program Description

**Amy A/B/C** is a program to turn the hot girl into a strong hot girl.

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Dec 28, 2025 02:49
Last Edited
Feb 04, 2026 05:03

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.8%

Front Delts

10.8%

Lats

10.8%

Upper Back

10.8%

Quadriceps

10.8%

Glutes

9.5%

Hamstrings

9.5%

Chest

8.1%

Biceps

5.4%

Abs

5.4%

Adductors

2.7%

Lower Back

2.7%

Middle Delts

2.7%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Lat Pulldown

2

15 reps

-

3

Lunge (Dumbbell)

2

15 reps

-

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Lat Pulldown

2

15 reps

-

3

Lunge (Dumbbell)

2

15 reps

-

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Lat Pulldown

2

15 reps

-

3

Lunge (Dumbbell)

2

15 reps

-

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Lat Pulldown

2

15 reps

-

3

Lunge (Dumbbell)

2

15 reps

-

Day 2

1

Deadlift (Barbell)

4

6 reps

-

2

Overhead Press (Machine)

2

15 reps

-

3

Chin-Up (Assisted)

2

15 reps

-

Day 2

1

Deadlift (Barbell)

4

6 reps

-

2

Overhead Press (Machine)

2

15 reps

-

3

Chin-Up (Assisted)

2

15 reps

-

Day 2

1

Deadlift (Barbell)

4

6 reps

-

2

Overhead Press (Machine)

2

15 reps

-

3

Chin-Up (Assisted)

2

15 reps

-

Day 2

1

Deadlift (Barbell)

4

6 reps

-

2

Overhead Press (Machine)

2

15 reps

-

3

Chin-Up (Assisted)

2

15 reps

-

Day 3

1

Seated Row (Cable)

4

6 reps

-

2

Squat (Barbell)

2

10 reps

-

3

Incline Bench Press (Barbell)

2

15 reps

-

Day 3

1

Seated Row (Cable)

4

6 reps

-

2

Squat (Barbell)

2

10 reps

-

3

Incline Bench Press (Barbell)

2

15 reps

-

Day 3

1

Seated Row (Cable)

4

6 reps

-

2

Squat (Barbell)

2

10 reps

-

3

Incline Bench Press (Barbell)

2

15 reps

-

Day 3

1

Seated Row (Cable)

4

6 reps

-

2

Squat (Barbell)

2

10 reps

-

3

Incline Bench Press (Barbell)

2

15 reps

-

Day 1

1

Bench Press (Barbell)

4 Sets

6 Reps

-

2

Lat Pulldown

2 Sets

15 Reps

-

3

Lunge (Dumbbell)

2 Sets

15 Reps

-

Day 2

1

Deadlift (Barbell)

4 Sets

6 Reps

-

2

Overhead Press (Machine)

2 Sets

15 Reps

-

3

Chin-Up (Assisted)

2 Sets

15 Reps

-

Day 3

1

Seated Row (Cable)

4 Sets

6 Reps

-

2

Squat (Barbell)

2 Sets

10 Reps

-

3

Incline Bench Press (Barbell)

2 Sets

15 Reps

-