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Amy 2025.1 Live

by Lifts by Me
1 athletes joined

Program Description

1

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 08:28
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unleash your strength with the **Amy 2025.1 Live** program, a focused 8-week journey designed for serious lifters. Committing just three days a week, you'll tackle a blend of compound and isolation exercises, including barbell overhead presses, deadlifts, and bench presses, ensuring a comprehensive full-body workout. Each session is crafted to challenge your limits with varying intensities and rep ranges, promoting muscle growth and endurance. Get ready to elevate your training and achieve the results you’ve been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
85%
80%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
86%
81%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
87%
82%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
80%
75%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
87%
82%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
88%
83%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
89%
84%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
80%
75%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
85%
80%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
86%
81%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
87%
82%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
87%
82%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
83%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
89%
84%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
55%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
60%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
65%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 9
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
55%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
60%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
65%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 9
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@7
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
85%
80%
3
Lu Raise
1 Set
12-15 Reps
@8-10
4
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Pull Through (Cable)
3 Sets
12-15 Reps
@8-10
6
Front Foot Elevated Split Squat
3 Sets
5 Reps
@3-5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
85%
80%
2
Lat Pulldown
3 Sets
12-15 Reps
@8-10
3
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8-10
4A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8-10
4B
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8-10
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
55%
2
Single Leg Press
3 Sets
12-15 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@8-10
4
Pull Through (Cable)
3 Sets
12-15 Reps
@8-10
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8-10
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8-10