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BoostcampPNG

Amped Up - 6 weeks

by Joseph R.

Program Description

Goal: Grow Upper Chest, Traps, Neck, Glutes, and Calves while Burning Fat

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 03, 2025 08:19
  • Last Edited
    Nov 03, 2025 08:21
Muscle Engagement
Front
Back
MuscleSet
Abs
9.6%
Quadriceps
9.3%
Upper Back
9.1%
Triceps
9.1%
Hamstrings
7.4%
Biceps
7.2%
Chest
7.1%
Glutes
6.9%
Front Delts
6.9%
Middle Delts
5.8%
Calves
5.7%
Lats
5.1%
Neck
4.2%
Rear Delts
2.5%
Lower Back
2.1%
Abductors
1%
Forearms
1%
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Neck Flexion
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Neck Flexion
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Neck Flexion
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Neck Flexion
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Neck Flexion
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Neck Flexion
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Shoulder Press (Plate Loaded)
4
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Shoulder Press (Plate Loaded)
4
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Shoulder Press (Plate Loaded)
4
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Shoulder Press (Plate Loaded)
4
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Shoulder Press (Plate Loaded)
4
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Shoulder Press (Plate Loaded)
4
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Neck Flexion
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Neck Flexion
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Neck Flexion
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Neck Flexion
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Neck Flexion
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Neck Flexion
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Neck Flexion
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Neck Flexion
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-