TBJP full body program
Full body hypertrophy program inspired by Jordan Peters educational series on YouTube.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 6–8 reps | @9–10 |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 6–8 reps | @9–10 |
| 3 | Wide Grip Lat Pulldown | 1 | 6–8 reps | @9–10 |
| 4 | Chest Supported Row (Machine) | 1 | 6–8 reps | @9–10 |
| 5 | Single Arm Tricep Extension (Cable) | 1 | 6–8 reps | @9–10 |
| 6 | Bicep Curl (Cable) | 1 | 6–8 reps | @9–10 |
| 7 | Seated Hamstring Curl | 1 | 12–15 reps | @9–10 |
| 8 | Leg Extension | 1 | 12–15 reps | @9–10 |
| 9 | Single Leg Press | 1 | 12–15 reps | @9–10 |
| 10 | Straight Leg Calf Raise | 1 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Calf Raise | 1 | 6–8 reps | @9–10 |
| 2 | Lying Leg Curl | 1 | 6–8 reps | @9–10 |
| 3 | Pendulum Squat | 1 | 6–8 reps | @9–10 |
| 4 | Hip Adductor (Machine) | 1 | 6–8 reps | @9–10 |
| 5 | Incline Chest Press (Machine) | 1 | 12–15 reps | @9–10 |
| 6 | Pullover (Machine) | 1 | 12–15 reps | @9–10 |
| 7 | Kelso Shrug | 1 | 12–15 reps | @9–10 |
| 8 | Reverse Pec Deck | 1 | 12–15 reps | @9–10 |
| 9 | Lateral Raise (Machine) | 1 | 12–15 reps | @9–10 |
| 10 | JM Press (Smith Machine) | 1 | 12–15 reps | @9–10 |
| 11 | Preacher Curl (Dumbbell) | 1 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–8 reps | @9–10 |
| 2 | Lateral Raise (Machine) | 1 | 6–8 reps | @9–10 |
| 3 | Chest Supported Row (Machine) | 1 | 6–8 reps | @9–10 |
| 4 | Single Arm Lat Cable Row | 1 | 6–8 reps | @9–10 |
| 5 | Seated Dip (Machine) | 1 | 6–8 reps | @9–10 |
| 6 | Seated Dumbbell Curl | 1 | 6–8 reps | @9–10 |
| 7 | Single Leg Calf Raise | 1 | 12–15 reps | @9–10 |
| 8 | Seated Hamstring Curl | 1 | 12–15 reps | @9–10 |
| 9 | Hip Thrust (Machine) | 1 | 12–15 reps | @9–10 |
| 10 | Leg Extension | 1 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 12–15 reps | @9–10 |
| 2 | Overhead Press (Machine) | 1 | 12–15 reps | @9–10 |
| 3 | Rear Delt Row | 1 | 12–15 reps | @9–10 |
| 4 | Lat Pulldown (Neutral Grip) | 1 | 12–15 reps | @9–10 |
| 5 | Tricep Extension (Cable) | 1 | 12–15 reps | @9–10 |
| 6 | Hammer Curl (Cable) | 1 | 12–15 reps | @9–10 |
| 7 | Belt Squat | 1 | 6–8 reps | @9–10 |
| 8 | Stiff Leg Deadlift | 1 | 6–8 reps | @8–9 |
| 9 | Hip Adductor (Machine) | 1 | 6–8 reps | @9–10 |
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, TBJP full body program 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 90 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 program 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 12 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 program 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
