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Optimal amine

by Amine K.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Dec 25, 2023 09:38
  • Last Edited
    Jun 18, 2025 11:06

Summary

Unlock your potential with the Optimal Amine program, a comprehensive 1-week training plan designed for those ready to elevate their strength and conditioning. With five intense workout days each week, you'll tackle a variety of exercises targeting all major muscle groups, including chest, back, shoulders, and arms. This program utilizes a full gym setup, ensuring you have the tools to push your limits and achieve impressive results. Get ready to transform your physique and boost your performance with each session!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.6%
Triceps
13.8%
Upper Back
12.6%
Biceps
12.1%
Front Delts
9.7%
Lats
8.5%
Middle Delts
6.1%
Hamstrings
5.3%
Rear Delts
4.9%
Quadriceps
4.5%
Glutes
2.8%
Lower Back
2.4%
Forearms
1.6%
Abs
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
12 reps
11 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3
Incline Chest Press (Machine)
1
1
8 reps
7 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
8 reps
12 reps
RPE 9
RPE 8.5
5
Pec Deck (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9
RPE 10
2
single arm rear delt cable fly
1
1
9 reps
11 reps
RPE 9.5
RPE 9
3
Single Arm Tricep Extension (Cable)
1
1
7 reps
12 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
8 reps
11 reps
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
1
1
11 reps
8 reps
RPE 9.5
RPE 9.5
6
Seated Dip (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
7
Spider Curl
1
1
9 reps
7 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
14 reps
RPE 9.5
RPE 10
2
Seated Hamstring Curl
1
1
9 reps
12 reps
RPE 10
RPE 10
3
Leg Extension
1
1
16 reps
13 reps
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
12 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
9 reps
14 reps
RPE 10
RPE 10
3
seated incline cable fly
1
1
10 reps
9 reps
RPE 9
RPE 9.5
4
JM Press
1
1
8 reps
13 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
7 reps
6 reps
RPE 10
RPE 10
6
Skull Crusher
1
1
8 reps
9 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
1
1
9 reps
11 reps
RPE 10
RPE 10
3A
Shrug (Barbell)
1
1
9 reps
8 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
1
1
9 reps
11 reps
RPE 9.5
RPE 9.5
5
Seated Wide-Grip Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
9 reps
13 reps
RPE 10
RPE 9.5
7
Rear Delt Fly (Machine)
1
1
10 reps
14 reps
RPE 9.5
RPE 9
8
Hammer Curl
1
1
9 reps
12 reps
RPE 8.5
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
11 Reps
@9
@8
2
Lat Pulldown
1 Set
1 Set
10 Reps
6 Reps
@9.5
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
7 Reps
@8
@10
4
Single Arm Iso Row
1 Set
1 Set
8 Reps
12 Reps
@9
@8.5
5
Pec Deck (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9.5
@9
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8 Reps
7 Reps
@9
@10
2
single arm rear delt cable fly
1 Set
1 Set
9 Reps
11 Reps
@9.5
@9
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
7 Reps
12 Reps
@9.5
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
11 Reps
@9.5
@9
5
Lateral Raise (Cable)
1 Set
1 Set
11 Reps
8 Reps
@9.5
@9.5
6
Seated Dip (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@9
7
Spider Curl
1 Set
1 Set
9 Reps
7 Reps
@8.5
@8.5
Day 3
1
Hack Squat
1 Set
1 Set
8 Reps
14 Reps
@9.5
@10
2
Seated Hamstring Curl
1 Set
1 Set
9 Reps
12 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
16 Reps
13 Reps
@9.5
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
12 Reps
@8.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
9 Reps
14 Reps
@10
@10
3
seated incline cable fly
1 Set
1 Set
10 Reps
9 Reps
@9
@9.5
4
JM Press
1 Set
1 Set
8 Reps
13 Reps
@9
@10
5
Chest Press (Machine)
1 Set
1 Set
7 Reps
6 Reps
@10
@10
6
Skull Crusher
1 Set
1 Set
8 Reps
9 Reps
@9.5
@10
Day 5
1A
T-Bar Row
1 Set
1 Set
9 Reps
11 Reps
@10
@10
3A
Shrug (Barbell)
1 Set
1 Set
9 Reps
8 Reps
@9
@9.5
4
Single Arm High Row (Cable)
1 Set
1 Set
9 Reps
11 Reps
@9.5
@9.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
9 Reps
13 Reps
@10
@9.5
7
Rear Delt Fly (Machine)
1 Set
1 Set
10 Reps
14 Reps
@9.5
@9
8
Hammer Curl
1 Set
1 Set
9 Reps
12 Reps
@8.5
@9