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Amy 2025.1 Live

by Lifts by Me
1 athletes joined

Program Description

1

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 08:28
  • Last Edited
    Jan 20, 2025 08:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
85%
80%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
86%
81%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
87%
82%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
80%
75%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
87%
82%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
88%
83%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
89%
84%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
3 reps
3 reps
80%
75%
3
Lu Raise
1
12-15 reps
RPE 8-10
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-10
5
Pull Through (Cable)
3
12-15 reps
RPE 8-10
6
Front Foot Elevated Split Squat
3
5 reps
RPE 3-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
85%
80%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
86%
81%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
87%
82%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
87%
82%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
83%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
89%
84%
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Lat Pulldown
3
12-15 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-10
4B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
55%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
60%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
65%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 9
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
55%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
60%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
65%
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 9
2
Single Leg Press
3
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Pull Through (Cable)
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@7
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
85%
80%
3
Lu Raise
1 Set
12-15 Reps
@8-10
4
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Pull Through (Cable)
3 Sets
12-15 Reps
@8-10
6
Front Foot Elevated Split Squat
3 Sets
5 Reps
@3-5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
85%
80%
2
Lat Pulldown
3 Sets
12-15 Reps
@8-10
3
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8-10
4A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8-10
4B
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8-10
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
55%
2
Single Leg Press
3 Sets
12-15 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@8-10
4
Pull Through (Cable)
3 Sets
12-15 Reps
@8-10
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8-10
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8-10