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Amy - Off-Season Strength

by Lifts by Me
1 athletes joined

Program Description

Build strength and fitness for Scottish throwing.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2024 02:44
  • Last Edited
    Nov 13, 2024 09:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
3
5 reps
65%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
70%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
3
5 reps
75%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
5
5 reps
70%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
75%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
80%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
4
5 reps
80%
3
Leg Press
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spanish Squat
2
20-25 reps
RPE 10
2
Box Squat (Barbell)
5
5 reps
50%
3
Leg Press
2
12-15 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Hamstring Curl
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
65%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
12-15 reps
RPE 7
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
4
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Foot Elevated Split Squat (Dumbbell)
3
12-15 reps
RPE 5
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 7
3
Front Foot Elevated Split Squat (Dumbbell)
2
12-15 reps
RPE 5
4
Hamstring Curl
2
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Spanish Squat
2 Sets
20-25 Reps
@10
2
Box Squat (Barbell)
3 Sets
5 Reps
65%
3
Leg Press
3 Sets
12-15 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Hamstring Curl
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
65%
2
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
4
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@7
3
Front Foot Elevated Split Squat (Dumbbell)
3 Sets
12-15 Reps
@5
4
Hamstring Curl
3 Sets
12-15 Reps
@7