tbJP Full Body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 6–10 reps |
| 2 | Shoulder Press (Plate Loaded) | 1 | 6–10 reps |
| 3 | Dip (Weighted) | 1 | 6–10 reps |
| 4 | One Arm Lateral Raise (Cable) | 1 | 6–10 reps |
| 5 | Single Arm Row (Cable) | 1 | 6–10 reps |
| 6 | Lat Pulldown | 1 | 6–10 reps |
| 7 | JM Press (Smith Machine) | 1 | 8–12 reps |
| 8 | Bicep Curl (Dumbbell) | 1 | 8–12 reps |
| 9 | Lying Leg Curl | 1 | 15–25 reps |
| 10 | Leg Press (45 Degrees) | 1 | 15–25 reps |
| 11 | Leg Extension | 1 | 15–25 reps |
| 12 | Standing Calf Raise | 1 | 15–25 reps |
| 13 | Reverse Abs Crunch (Bodyweight) | 1 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | 6–10 reps |
| 2 | Pendulum Squat | 1 | 6–10 reps |
| 3 | Hip Adductor (Machine) | 1 | 6–10 reps |
| 4 | Seated Calf Raise | 1 | 6–10 reps |
| 5 | Incline Bench Press (Dumbbell) | 1 | 15–25 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 15–25 reps |
| 7 | Close Grip Bench Press (Smith Machine) | 1 | 15–25 reps |
| 8 | Lateral Raise (Machine) | 1 | 15–25 reps |
| 9 | Lat Pulldown (Single Arm) | 1 | 15–25 reps |
| 10 | Chest Supported Row (Machine) | 1 | 15–25 reps |
| 11 | Tricep Pushdown (Cable) | 1 | 15–25 reps |
| 12 | Bayesian Curl | 1 | 15–25 reps |
| 13 | Abs Crunch (Machine) | 1 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 6–10 reps |
| 2 | AD Press (Smith Machine) | 1 | 6–10 reps |
| 3 | Seated Dip (Machine) | 1 | 6–10 reps |
| 4 | Lateral Raise (Dumbbell) | 1 | 6–10 reps |
| 5 | Wide Grip Lat Pulldown | 1 | 6–10 reps |
| 6 | Seated Row (Machine) | 1 | 6–10 reps |
| 7 | Tricep Extension (Cable) | 1 | 8–12 reps |
| 8 | Preacher Curl | 1 | 8–12 reps |
| 9 | Romanian Deadlift (Barbell) | 1 | 15–25 reps |
| 10 | Squat (Smith Machine) | 1 | 15–25 reps |
| 11 | Leg Extension | 1 | 15–25 reps |
| 12 | Standing Calf Raise | 1 | 15–25 reps |
| 13 | Reverse Abs Crunch (Bodyweight) | 1 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 6–10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 6–10 reps |
| 3 | Hip Adductor (Machine) | 1 | 6–10 reps |
| 4 | Seated Calf Raise | 1 | 6–10 reps |
| 5 | Chest Press (Machine) | 1 | 15–25 reps |
| 6 | Incline Converging Press | 1 | 15–25 reps |
| 7 | Machine Narrow Press | 1 | 15–25 reps |
| 8 | Lateral Raise (Cable) | 1 | 15–25 reps |
| 9 | High Row | 1 | 15–25 reps |
| 10 | Seated Wide-Grip Row (Cable) | 1 | 15–25 reps |
| 11 | Single Arm Tricep Pushdown | 1 | 15–25 reps |
| 12 | Hammer Preacher Curl | 1 | 15–25 reps |
| 13 | Abs Crunch (Machine) | 1 | 15–25 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, tbJP Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 80 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.
tbJP Full Body is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
tbJP Full Body 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
