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BoostcampPNG

Amy Giga Gainz

by Lifts by Me
2 athletes joined

Program Description

This is for Amy

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2024 10:40
  • Last Edited
    Jun 17, 2024 09:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 8
2
Back Extension (Weighted)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Kroc Row
3
15 reps
RPE 8
7
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Leg Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bradford Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
T-Bar Row
3
15 reps
RPE 8
6
Lying Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Leg Extension
3
3 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
@8
2
Back Extension (Weighted)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
3 Reps
@10
6
Kroc Row
3 Sets
15 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
8
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bradford Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
T-Bar Row
3 Sets
15 Reps
@8
6
Lying Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
3 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8