Optimal amine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 11 reps | @8 | ||
| 2 | Lat Pulldown | 1 | 10 reps | @9.5 |
| 1 | 6 reps | @9.5 | ||
| 3 | Incline Chest Press (Machine) | 1 | 8 reps | @8 |
| 1 | 7 reps | @10 | ||
| 4 | Single Arm Iso Row | 1 | 8 reps | @9 |
| 1 | 12 reps | @8.5 | ||
| 5 | Pec Deck (Machine) | 1 | 8 reps | @9.5 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 7 reps | @10 | ||
| 2 | single arm rear delt cable fly | 1 | 9 reps | @9.5 |
| 1 | 11 reps | @9 | ||
| 3 | Single Arm Tricep Extension (Cable) | 1 | 7 reps | @9.5 |
| 1 | 12 reps | @9 | ||
| 4 | Incline Curl (Dumbbell) | 1 | 8 reps | @9.5 |
| 1 | 11 reps | @9 | ||
| 5 | Lateral Raise (Cable) | 1 | 11 reps | @9.5 |
| 1 | 8 reps | @9.5 | ||
| 6 | Seated Dip (Machine) | 1 | 8 reps | @9.5 |
| 1 | 8 reps | @9 | ||
| 7 | Spider Curl | 1 | 9 reps | @8.5 |
| 1 | 7 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8 reps | @9.5 |
| 1 | 14 reps | @10 | ||
| 2 | Seated Hamstring Curl | 1 | 9 reps | @10 |
| 1 | 12 reps | @10 | ||
| 3 | Leg Extension | 1 | 16 reps | @9.5 |
| 1 | 13 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 6 reps | @10 |
| 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 9 reps | @10 |
| 1 | 14 reps | @10 | ||
| 3 | seated incline cable fly | 1 | 10 reps | @9 |
| 1 | 9 reps | @9.5 | ||
| 4 | JM Press | 1 | 8 reps | @9 |
| 1 | 13 reps | @10 | ||
| 5 | Chest Press (Machine) | 1 | 7 reps | @10 |
| 1 | 6 reps | @10 | ||
| 6 | Skull Crusher | 1 | 8 reps | @9.5 |
| 1 | 9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | T-Bar Row | 1 | 9 reps | @10 |
| 1 | 11 reps | @10 | ||
| Superset | ||||
| Superset | ||||
| 3A | Shrug (Barbell) | 1 | 9 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 4 | Single Arm High Row (Cable) | 1 | 9 reps | @9.5 |
| 1 | 11 reps | @9.5 | ||
| 5 | Seated Wide-Grip Row (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 6 | Bicep Curl (Cable) | 1 | 9 reps | @10 |
| 1 | 13 reps | @9.5 | ||
| 7 | Rear Delt Fly (Machine) | 1 | 10 reps | @9.5 |
| 1 | 14 reps | @9 | ||
| 8 | Hammer Curl | 1 | 9 reps | @8.5 |
| 1 | 12 reps | @9 | ||
Common questions
Yes, Optimal amine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 80 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.
Optimal amine 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Optimal amine 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
