Train TUFF

by Sriram

Program Description

Only you know how your day is and what your goal is, so No reps are mentioned and you can do as you wish depending on your goals, dont forget to adjust weights depending on the rep range you choose, I'd recommend 6-8 rep range for new lifters.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
120 minutes
Created
Aug 31, 2025 03:38
Last Edited
Aug 31, 2025 07:04

Summary

Unleash your strength with Train TUFF, a comprehensive 16-week program designed to sculpt your physique and elevate your performance. Committing to five days a week, you'll tackle a balanced mix of lower and upper body workouts, featuring foundational lifts like deadlifts and bench presses, alongside targeted accessory movements. Each session is crafted to challenge your limits and build muscle, ensuring you stay engaged and motivated throughout your fitness journey. Equip yourself with the tools for transformation and get ready to train hard and train smart!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 2

Deadlift (Barbell)

4 Sets

Hack Squat

4 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Leg Extension

4 Sets

Leg Curl

4 Sets

Day 3

Overhead Press (Barbell)

4 Sets

Bench Press (Barbell)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Chest Fly (Dumbbell)

3 Sets

Barbell Row

4 Sets

Lat Pulldown

4 Sets

Seated Row (Cable)

4 Sets

Pullover (Dumbbell)

3 Sets

Day 5

Bicep Curl (Dumbbell)

3 Sets

V-Handle Tricep Pushdown (Cable)

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Dip (Assisted)

3 Sets

Bicep Curl (Cable)

3 Sets

Skull Crusher (Barbell)

3 Sets

Hammer Curl (Dumbbell)

3 Sets

Tricep Kickback

2 Sets

Day 1

Bench Press (Barbell)

4 Sets

Incline Bench Press (Dumbbell)

4 Sets

Lat Pulldown

4 Sets

T-Bar Row

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Rear Delt Row

4 Sets

Shrug (Barbell)

3 Sets

Day 4

Squat (Barbell)

4 Sets

Deadlift (Paused)

4 Sets

Leg Extension

4 Sets

Leg Curl

4 Sets

Standing Calf Raise

3 Sets