Amped Up - 6 weeks
Weekly Training & Routine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Lat Pulldown | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Shrug (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Rear Delt Fly (Machine) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Neck Flexion | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 6 | Hanging Leg Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Shoulder Press (Plate Loaded) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Lateral Raise (Machine) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Chest Fly (Cable) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 2 | Leg Extension | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 3 | Hamstring Curl | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Seated Calf Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 5 | Abs Crunch (Machine) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Incline Curl (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Tricep Pushdown (Cable) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Neck Flexion | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 6 | Hanging Leg Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Hip Thrust (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Leg Press (45 Degrees) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Seated Calf Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 5 | Hanging Leg Raise | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Amped Up - 6 weeks is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Amped Up - 6 weeks is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Amped Up - 6 weeks is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
