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!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Dumbbell)

12 reps

11 reps

RPE 9

RPE 8

Lat Pulldown

10 reps

6 reps

RPE 9.5

Incline Chest Press (Machine)

8 reps

7 reps

RPE 8

RPE 10

Single Arm Iso Row

8 reps

12 reps

RPE 9

RPE 8.5

Pec Deck (Machine)

8 reps

10 reps

RPE 9.5

RPE 9

Day 2

Seated Overhead Press (Dumbbell)

8 reps

7 reps

RPE 9

RPE 10

single arm rear delt cable fly

9 reps

11 reps

RPE 9.5

RPE 9

Single Arm Tricep Extension (Cable)

7 reps

12 reps

RPE 9.5

RPE 9

Incline Curl (Dumbbell)

8 reps

11 reps

RPE 9.5

RPE 9

Lateral Raise (Cable)

11 reps

8 reps

RPE 9.5

Seated Dip (Machine)

8 reps

RPE 9.5

RPE 9

Spider Curl

9 reps

7 reps

RPE 8.5

Day 3

Hack Squat

8 reps

14 reps

RPE 9.5

RPE 10

Seated Hamstring Curl

9 reps

12 reps

RPE 10

Leg Extension

16 reps

13 reps

RPE 9.5

RPE 10

Romanian Deadlift (Barbell)

6 reps

10 reps

RPE 10

RPE 9.5

Day 4

Incline Bench Press (Dumbbell)

6 reps

12 reps

RPE 8.5

RPE 10

Lateral Raise (Dumbbell)

9 reps

14 reps

RPE 10

seated incline cable fly

10 reps

9 reps

RPE 9

RPE 9.5

JM Press

8 reps

13 reps

RPE 9

RPE 10

Chest Press (Machine)

7 reps

6 reps

RPE 10

Skull Crusher

8 reps

9 reps

RPE 9.5

RPE 10

Day 5

T-Bar Row

9 reps

11 reps

RPE 10

Shrug (Barbell)

9 reps

8 reps

RPE 9

RPE 9.5

Single Arm High Row (Cable)

9 reps

11 reps

RPE 9.5

Seated Wide-Grip Row (Cable)

8 reps

12 reps

RPE 9

RPE 10

Bicep Curl (Cable)

9 reps

13 reps

RPE 10

RPE 9.5

Rear Delt Fly (Machine)

10 reps

14 reps

RPE 9.5

RPE 9

Hammer Curl

9 reps

12 reps

RPE 8.5

RPE 9

Day 1

Bench Press (Dumbbell)

1 Set

12 Reps

11 Reps

Lat Pulldown

1 Set

10 Reps

6 Reps

@9.5

Incline Chest Press (Machine)

1 Set

8 Reps

7 Reps

@10

Single Arm Iso Row

1 Set

8 Reps

12 Reps

@8.5

Pec Deck (Machine)

1 Set

8 Reps

10 Reps

@9.5

Day 2

Seated Overhead Press (Dumbbell)

1 Set

8 Reps

7 Reps

@10

single arm rear delt cable fly

1 Set

9 Reps

11 Reps

@9.5

Single Arm Tricep Extension (Cable)

1 Set

7 Reps

12 Reps

@9.5

Incline Curl (Dumbbell)

1 Set

8 Reps

11 Reps

@9.5

Lateral Raise (Cable)

1 Set

11 Reps

8 Reps

@9.5

Seated Dip (Machine)

1 Set

8 Reps

@9.5

Spider Curl

1 Set

9 Reps

7 Reps

@8.5

Day 3

Hack Squat

1 Set

8 Reps

14 Reps

@9.5

@10

Seated Hamstring Curl

1 Set

9 Reps

12 Reps

@10

Leg Extension

1 Set

16 Reps

13 Reps

@9.5

@10

Romanian Deadlift (Barbell)

1 Set

6 Reps

10 Reps

@10

@9.5

Day 4

Incline Bench Press (Dumbbell)

1 Set

6 Reps

12 Reps

@8.5

@10

Lateral Raise (Dumbbell)

1 Set

9 Reps

14 Reps

@10

seated incline cable fly

1 Set

10 Reps

9 Reps

@9.5

JM Press

1 Set

8 Reps

13 Reps

@10

Chest Press (Machine)

1 Set

7 Reps

6 Reps

@10

Skull Crusher

1 Set

8 Reps

9 Reps

@9.5

@10

Day 5

T-Bar Row

1 Set

9 Reps

11 Reps

@10

Shrug (Barbell)

1 Set

9 Reps

8 Reps

@9.5

Single Arm High Row (Cable)

1 Set

9 Reps

11 Reps

@9.5

Seated Wide-Grip Row (Cable)

1 Set

8 Reps

12 Reps

@10

Bicep Curl (Cable)

1 Set

9 Reps

13 Reps

@10

@9.5

Rear Delt Fly (Machine)

1 Set

10 Reps

14 Reps

@9.5

Hammer Curl

1 Set

9 Reps

12 Reps

@8.5