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Captain Forehead's "Quit Being A Fat Turd" Regimen

by Drew Wiard
1 athletes joined

Program Description

Captain Forehead's "Quit Being A Fat Turd" Regimen: - 4 core days w/ a 5th bonus day that provides a well-rounded approach to push the intermediate/advanced lifter - Couple this with even a DECENT diet, get plenty of protein, 10K step/day and you too can quit being a fat turd!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 01:34
  • Last Edited
    Aug 10, 2025 04:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-8 reps
-
2
Pec Deck (Machine)
4
7-10 reps
-
3
Tricep Cross-cable Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
5
Cable Crunch
3
20-30 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
7-10 reps
-
2
Reverse Pec Deck
4
6-10 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Face Away Cable Curl
4
7-12 reps
-
5
Hanging Oblique Knee Raise
3
16 reps
-
6
Concentration Curl
3
8-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
7-12 reps
-
2
Seated Hamstring Curl
4
7-12 reps
-
3
Leg Press (45 Degrees)
4
6-8 reps
-
4
Hip Adductor (Machine)
3
7-10 reps
-
5
Hip Abductor (Machine)
3
7-10 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
4
6-8 reps
-
2
Rear Delt Fly (Dumbbell)
4
10-14 reps
-
3
Arnold Press
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
6-10 reps
-
5
Upright Row (Cable)
3
10-14 reps
-
6
Standing Calf Raise
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
1
8-12 reps
-
1B
Pull-Up (Assisted)
1
8-12 reps
-
1C
Dip (Assisted)
1
8-12 reps
-
1D
Pull-Up (Assisted)
1
8-12 reps
-
1E
Dip (Assisted)
1
8-12 reps
-
1F
Pull-Up (Assisted)
1
8-12 reps
-
2
Bicep Curl (Cable)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
Pull Through (Cable)
3
10-15 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
7
Cable Crunch
3
20-30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
4 Sets
5-8 Reps
-
2
Pec Deck (Machine)
4 Sets
7-10 Reps
-
3
Tricep Cross-cable Extension
4 Sets
8-12 Reps
-
4
Chest Fly (Cable)
4 Sets
6-10 Reps
-
5
Cable Crunch
3 Sets
20-30 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 2
1
Underhand Lat Pulldown
4 Sets
7-10 Reps
-
2
Reverse Pec Deck
4 Sets
6-10 Reps
-
3
Seated Row (Cable)
4 Sets
8-12 Reps
-
4
Face Away Cable Curl
4 Sets
7-12 Reps
-
5
Hanging Oblique Knee Raise
3 Sets
16 Reps
-
6
Concentration Curl
3 Sets
8-14 Reps
-
Day 3
1
Leg Extension
4 Sets
7-12 Reps
-
2
Seated Hamstring Curl
4 Sets
7-12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
6-8 Reps
-
4
Hip Adductor (Machine)
3 Sets
7-10 Reps
-
5
Hip Abductor (Machine)
3 Sets
7-10 Reps
-
6
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Smith Machine)
4 Sets
6-8 Reps
-
2
Rear Delt Fly (Dumbbell)
4 Sets
10-14 Reps
-
3
Arnold Press
4 Sets
6-10 Reps
-
4
Seated Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
-
5
Upright Row (Cable)
3 Sets
10-14 Reps
-
6
Standing Calf Raise
3 Sets
10-14 Reps
-
Day 5
1A
Dip (Assisted)
1 Set
8-12 Reps
-
1B
Pull-Up (Assisted)
1 Set
8-12 Reps
-
1C
Dip (Assisted)
1 Set
8-12 Reps
-
1D
Pull-Up (Assisted)
1 Set
8-12 Reps
-
1E
Dip (Assisted)
1 Set
8-12 Reps
-
1F
Pull-Up (Assisted)
1 Set
8-12 Reps
-
2
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
4
Pull Through (Cable)
3 Sets
10-15 Reps
-
5
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
7
Cable Crunch
3 Sets
20-30 Reps
-