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
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 10, 2025 01:34
- Last EditedAug 12, 2025 12:21
Summary
Embark on an 8-week transformation journey with Captain Forehead's "Quit Being A Fat Turd" program, designed for those ready to shed unwanted weight and build muscle. This 5-day-a-week regimen combines targeted push and pull workouts, focusing on effective exercises like close-grip bench presses and underhand lat pulldowns to sculpt your upper body. With a mix of machines and free weights, you'll engage all major muscle groups while boosting your strength and endurance. Get ready to push your limits and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.3%
Upper Back
11.4%
Triceps
8.6%
Chest
8.6%
Quadriceps
7.5%
Front Delts
6.8%
Lats
6.4%
Glutes
6.4%
Abs
6.1%
Hamstrings
5.9%
Rear Delts
5%
Middle Delts
4.6%
Calves
3.8%
Adductors
2.9%
Abductors
2.4%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
8-14 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
8-14 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
8-14 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
8-14 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
8-14 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
8-14 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
8-14 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
8-14 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
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-14 reps
-
2
Leg Extension
4
7-12 reps
-
3
Seated Hamstring Curl
4
7-12 reps
-
4
Leg Press (45 Degrees)
4
6-8 reps
-
5
Hip Adductor (Machine)
3
7-10 reps
-
6
Hip Abductor (Machine)
3
7-10 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 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
Abs Crunch (Machine)
3
10-15 reps
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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 Extension4 Sets
8-12 Reps
-
4
Chest Fly (Cable)4 Sets
8-14 Reps
-
5
Cable Crunch3 Sets
20-30 Reps
-
6
Seated Calf Raise3 Sets
8-12 Reps
-
Day 2
1
Underhand Lat Pulldown4 Sets
7-10 Reps
-
2
Reverse Pec Deck4 Sets
6-10 Reps
-
3
Seated Row (Cable)4 Sets
8-12 Reps
-
4
Face Away Cable Curl4 Sets
7-12 Reps
-
5
Hanging Oblique Knee Raise3 Sets
16 Reps
-
6
Concentration Curl3 Sets
8-14 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8-14 Reps
-
2
Leg Extension4 Sets
7-12 Reps
-
3
Seated Hamstring Curl4 Sets
7-12 Reps
-
4
Leg Press (45 Degrees)4 Sets
6-8 Reps
-
5
Hip Adductor (Machine)3 Sets
7-10 Reps
-
6
Hip Abductor (Machine)3 Sets
7-10 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 Press4 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 Raise3 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
Abs Crunch (Machine)3 Sets
10-15 Reps
-