TBJP full body program

Transform your fitness journey with the TBJP Full Body Program, a comprehensive 12-week plan designed to build strength and endurance across all major muscle groups. With four training days each week, you'll engage in a variety of exercises, including chest presses, lat pulldowns, and leg extensions, ensuring a balanced workout that targets every area of your body. This program is perfect for those looking to enhance their overall fitness while utilizing a full gym setup. Get ready to challenge yourself and see real results!

This full body hypertrophy program uses a high frequency and low volume approach. 

The main goal of this program is to be building muscle and strength.  To do this our main priority is going to be beating the log book every week even if just by a rep or a couple pounds added each week. 

Exercise execution is key as well. Standardization of your form is a must so stay with that exact technique week to week as you progressive overload.
** if the rep is not there without having form breakdown don’t go for it**

YOU ARE NOT PROGRESSING IF YOUR FORM CHANGES EVERY WEEK.

The split will be 4 days per week as standard, 3 days per week could also be done depending on your recovery capacity or time restraints.


We are trying to get the most out of each and every set, since there will only be one set per exercise we have to make the most of it. 
All sets should be taken to OR close to failure, eg. 1RIR (except exercises with more inherent risk like SLDL’s these should be 1-2rir)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Single Arm Tricep Extension (Cable)

Bicep Curl (Cable)

Seated Hamstring Curl

Leg Extension

Single Leg Press

Straight Leg Calf Raise

Full Body - A

Single Leg Calf Raise

Lying Leg Curl

Pendulum Squat

Hip Adductor (Machine)

Incline Chest Press (Machine)

Pullover (Machine)

Kelso Shrug

Reverse Pec Deck

Lateral Raise (Machine)

JM Press (Smith Machine)

Preacher Curl (Dumbbell)

Full Body - B 

Bench Press (Dumbbell)

Single Arm Lat Cable Row

Seated Dip (Machine)

Seated Dumbbell Curl

Hip Thrust (Machine)

Full body - C

Pec Deck (Machine)

Overhead Press (Machine)

Rear Delt Row

Lat Pulldown (Neutral Grip)

Tricep Extension (Cable)

Hammer Curl (Cable)

Belt Squat

Stiff Leg Deadlift

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