Ted Chepic Program (HardEyes series)
Defeat Hard-Eyes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 4–8 reps |
| 1B | Hammer Curl | 3 | 8–12 reps |
| Superset | |||
| 2A | Seated Overhead Press (Barbell) | 3 | 6–10 reps |
| 2B | Decline Sit Up (Weighted) | 3 | 8–12 reps |
| Superset | |||
| 3A | Pec Fly (Dumbbell) | 3 | 10–15 reps |
| 3B | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps |
| 3C | Neck Extension | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Bar Squat (Barbell) | 3 | 4–8 reps |
| 1B | Standing Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 2B | Upright Row (Barbell) | 3 | 10–15 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 12–15 reps |
| 3B | Face Pull | 3 | 10–15 reps |
| 3C | Wrist Curls | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Power Shrug | 3 | 6–10 reps |
| 1B | Pull-Up (Assisted) | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Kroc Row | 3 | 8–12 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| 3B | Neck Curl | 3 | 10–15 reps |
| 3C | Pronation Twist | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 3 | 6–10 reps |
| 1B | Chin-Up (Weighted) | 3 | 4–8 reps |
| Superset | |||
| 2A | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 2B | Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 3A | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| 3B | Reverse Wrist Curl (Dumbbell) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deadlift (Barbell) | 3 | 3 reps |
| 1B | Seated Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 2A | Leg Press | 3 | 10–15 reps |
| 2B | Preacher Curl (EZ Bar) | 3 | 6–10 reps |
| Superset | |||
| 3A | Leg Curl | 3 | 10–15 reps |
| 3B | Rear Delt Fly (Machine) | 3 | 10–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ted Chepic Program (HardEyes series) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ted Chepic Program (HardEyes series) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ted Chepic Program (HardEyes series) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
