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Lee’s Tank Building Program

by Brent L.

Program Description

This training program will make you put on quality muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Apr 30, 2025 12:04
  • Last Edited
    Jun 18, 2025 09:13

Summary

Lee’s Tank Building Program is a comprehensive 6-week training regimen designed to sculpt your upper body and strengthen your legs, with a focus on hypertrophy and endurance. Comprising six workouts per week, this program combines heavy lifts and high-rep exercises to maximize muscle growth and definition. Expect to tackle everything from quad-focused leg days to upper body power moves, all while utilizing a full gym's worth of equipment. Get ready to build impressive muscle and enhance your overall strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
11.2%
Hamstrings
9.4%
Biceps
8.9%
Lats
7.7%
Front Delts
7.5%
Chest
6.9%
Quadriceps
6.7%
Glutes
6.5%
Abs
6%
Lower Back
4.4%
Calves
3.8%
Middle Delts
3.8%
Adductors
2%
Rear Delts
1.9%
Forearms
1.4%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
2
10-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
2
10-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
2
10-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
2
10-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
2
10-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
2
10-12 reps
-
3
Seated Hamstring Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Overhead Press (Barbell)
3
5-8 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Overhead Press (Barbell)
3
5-8 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Overhead Press (Barbell)
3
5-8 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Overhead Press (Barbell)
3
5-8 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Overhead Press (Barbell)
3
5-8 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Overhead Press (Barbell)
3
5-8 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Good Morning
2
5-8 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Good Morning
2
5-8 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Good Morning
2
5-8 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Good Morning
2
5-8 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Good Morning
2
5-8 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Good Morning
2
5-8 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
AMRAP
-
2
Barbell Row
3
5-10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bench Press (Dumbbell)
3
8-10 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Hyperextension
2
10-15 reps
-
9
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
AMRAP
-
2
Barbell Row
3
5-10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bench Press (Dumbbell)
3
8-10 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Hyperextension
2
10-15 reps
-
9
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
AMRAP
-
2
Barbell Row
3
5-10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bench Press (Dumbbell)
3
8-10 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Hyperextension
2
10-15 reps
-
9
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
AMRAP
-
2
Barbell Row
3
5-10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bench Press (Dumbbell)
3
8-10 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Hyperextension
2
10-15 reps
-
9
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
AMRAP
-
2
Barbell Row
3
5-10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bench Press (Dumbbell)
3
8-10 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Hyperextension
2
10-15 reps
-
9
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
AMRAP
-
2
Barbell Row
3
5-10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bench Press (Dumbbell)
3
8-10 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Hyperextension
2
10-15 reps
-
9
Push Up
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
-
2
JM Press (Smith Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Front Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
-
2
JM Press (Smith Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Front Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
-
2
JM Press (Smith Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Front Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
-
2
JM Press (Smith Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Front Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
-
2
JM Press (Smith Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Front Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
-
2
JM Press (Smith Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Front Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Leg Press
2 Sets
10-12 Reps
-
3
Seated Hamstring Curl
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
4
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Plank
3 Sets
1 mins
-
2
Decline Crunch
3 Sets
15-20 Reps
-
Day 4
1
Seated Hamstring Curl
3 Sets
10-15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
3
Good Morning
2 Sets
5-8 Reps
-
4
Hip Thrust (Machine)
3 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 5
1
Shrug (Barbell)
3 Sets
AMRAP
-
2
Barbell Row
3 Sets
5-10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
6
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
7
Face Pull
3 Sets
15-20 Reps
-
8
Hyperextension
2 Sets
10-15 Reps
-
9
Push Up
2 Sets
AMRAP
-
Day 6
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
2
JM Press (Smith Machine)
3 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
10-15 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6
Front Raise
3 Sets
15-20 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
AMRAP
-