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BoostcampPNG

Amelkz PSI

by Nicholas M.
1 athletes joined

Program Description

To pump some PSI into the triceps

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 04:06
  • Last Edited
    May 07, 2024 10:39
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Horizontal Chest Press
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Military Press (Smith Machine)
3
8-12 reps
4
Reverse Pec Deck
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
Pec Deck (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
0.5-1 mins
5
Upright Row (Smith Machine)
3
8-12 reps
6
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
2
Dip (Bodyweight)
3
8-12 reps
3
Shoulder Press (Machine)
3
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5
Hammer Curl
3
8-12 reps
6
Bicep Curl (Dumbbell)
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps