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Ten Dollar Lifts

by Jared Tuttle
2 athletes joined

Program Description

to make ten dollars

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 05, 2024 09:23
  • Last Edited
    Jun 18, 2025 12:49

Summary

Unlock your strength with the **Ten Dollar Lifts** program, a focused 2-week journey designed for serious lifters. This four-day-a-week regimen emphasizes foundational barbell and machine exercises, targeting your chest, shoulders, back, and legs for balanced growth. Each session combines high-intensity sets with strategic supersets to maximize your muscle engagement and efficiency. Get ready to elevate your lifting game and see results that are worth every rep!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Triceps
10.8%
Hamstrings
10.2%
Middle Delts
9.9%
Front Delts
8.6%
Upper Back
7.5%
Lats
7.5%
Chest
6.9%
Biceps
6.6%
Glutes
6.6%
Calves
4.1%
Adductors
1.7%
Abs
1.4%
Lower Back
1.1%
Rear Delts
0.8%
Forearms
0.8%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Bench Press (Barbell)
2
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Bench Press (Barbell)
2
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
2
3-5 reps
RPE 9-10
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
6-12 reps
RPE 9-10
5
Lat Pulldown
3
6-12 reps
RPE 9-10
6A
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-9
6B
Leg Press
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
2
3-5 reps
RPE 9-10
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
6-12 reps
RPE 9-10
5
Lat Pulldown
3
6-12 reps
RPE 9-10
6A
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-9
6B
Leg Press
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Bench Press (Barbell)
2
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Bench Press (Barbell)
2
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9-10
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
2
3-5 reps
RPE 9-10
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
6-12 reps
RPE 9-10
5
Lat Pulldown
3
6-12 reps
RPE 9-10
6A
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-9
6B
Leg Press
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
2
3-5 reps
RPE 9-10
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
6-12 reps
RPE 9-10
5
Lat Pulldown
3
6-12 reps
RPE 9-10
6A
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-9
6B
Leg Press
3
8-12 reps
RPE 8-9
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9-10
2
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8-10
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9-10
6A
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@9-10
6B
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8-10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@8-9
2
Deadlift (Barbell)
2 Sets
3-5 Reps
@9-10
3
Leg Extension
3 Sets
8-12 Reps
@9-10
4
Leg Curl
3 Sets
6-12 Reps
@9-10
5
Lat Pulldown
3 Sets
6-12 Reps
@9-10
6A
Calf Raise (Leg Press)
3 Sets
8-15 Reps
@8-9
6B
Leg Press
3 Sets
8-12 Reps
@8-9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9-10
2
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8-10
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9-10
6A
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@9-10
6B
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8-10
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
@8-9
2
Deadlift (Barbell)
2 Sets
3-5 Reps
@9-10
3
Leg Extension
3 Sets
8-12 Reps
@9-10
4
Leg Curl
3 Sets
6-12 Reps
@9-10
5
Lat Pulldown
3 Sets
6-12 Reps
@9-10
6A
Calf Raise (Leg Press)
3 Sets
8-15 Reps
@8-9
6B
Leg Press
3 Sets
8-12 Reps
@8-9