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tbjp hit sbd

by Asuja

Program Description

ulr

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 03:07
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unlock your strength potential with the 8-week tbjp hit sbd program, designed for dedicated lifters ready to take their training to the next level. Committing just four days a week, you'll focus on a balanced mix of upper and lower body workouts, featuring compound lifts like the bench press and deadlift, paired with targeted accessory movements. Each session is structured to maximize hypertrophy and strength, ensuring you build muscle effectively while honing your technique. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
-
-
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Dip (Machine)
2 Sets
6-12 Reps
-
4
Decline Chest Press
2 Sets
6-12 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
8
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
10
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
-
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
12-15 Reps
-
5
Lying Leg Curl
3 Sets
12-15 Reps
-
6
Hack Squat
2 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Dip (Machine)
2 Sets
6-12 Reps
-
4
Decline Chest Press
2 Sets
6-12 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
8
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
10
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
-
3
Hack Squat
2 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
6
Lat Pulldown
3 Sets
8-12 Reps
-
7
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
-
8
Seated Row (Cable)
2 Sets
12-15 Reps
-
9
Reverse Pec Deck
2 Sets
12-20 Reps
-