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Train Tuff Ultimate Trial

by Sriram
1 athletes joined

Program Description

For everyone

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 27, 2025 11:04
  • Last Edited
    Nov 14, 2025 01:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Quadriceps
11%
Hamstrings
9.5%
Front Delts
9%
Chest
8.8%
Biceps
8.7%
Lats
8.5%
Upper Back
8.1%
Glutes
7%
Middle Delts
6.1%
Lower Back
4.3%
Abs
2.1%
Calves
1.6%
Adductors
1.3%
Rear Delts
0.6%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Dumbbell)
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Seated Row (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Leg Curl
3
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Hyperextension
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
2
-
3
Bench Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Row (Dumbbell)
1
-
8
Bench Press(Close Grip/Larsen)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Bench Press(Close Grip/Larsen)
3
-
4
Chest Supported Row (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Bayesian Curl
3
-
8
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hack Squat
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
6 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Lat Pulldown
3 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Bent Over Row (Barbell)
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Seated Row (Cable)
2 Sets
-
7
Shrug (Barbell)
2 Sets
-
Day 4
1
Deadlift (Barbell)
4 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Curl
2 Sets
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Extension
3 Sets
-
4
Hyperextension
3 Sets
-
5
Leg Curl
3 Sets
-
6
Standing Calf Raise
2 Sets
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Lat Pulldown
2 Sets
-
3
Bench Press (Barbell)
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Incline Bench Press (Smith Machine)
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Single Arm Row (Dumbbell)
1 Set
-
8
Bench Press(Close Grip/Larsen)
2 Sets
-