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Amelkz Compund Focused

by Nicholas M.

Program Description

build some bigger milkers

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 11:51
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unlock your strength potential with the Amelkz Compound Focused program, a comprehensive 16-week training plan designed for serious lifters. Committing just three days a week, you'll engage in targeted workouts emphasizing compound movements to build muscle and enhance overall strength. Each session features a mix of barbell, bodyweight, and machine exercises, ensuring a balanced approach to chest, back, and arm development. Get ready to push your limits and achieve your fitness goals with this structured and effective program!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Military Press (Barbell)
2
6-8 reps
-
4
Chest Press (Machine)
2
8-10 reps
-
5
Preacher Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Chest Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Farmer's Walk (Weighted)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Military Press (Barbell)
2 Sets
6-8 Reps
-
4
Chest Press (Machine)
2 Sets
8-10 Reps
-
5
Preacher Curl (Barbell)
2 Sets
8-10 Reps
-
Day 2
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
AMRAP
-
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
5
Pec Deck (Machine)
3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Farmer's Walk (Weighted)
3 Sets
AMRAP
-