TMG Saga: Vol. 4 - About To Blow

by Tank
2 athletes joined

Program Description

About to Blow is built for people who like it heavy, tight, and uncomfortably close to losing control. This program lives in that moment where the bar is loaded, your breathing is getting ugly, and everything inside you is screaming that one more rep might be too much. That’s the edge. That’s the point. And this program keeps you there—on purpose. Most training either lets you unload too early or pushes you until you completely blow your wad in the first five minutes. About to Blow teaches restraint. It teaches you how to carry obscene amounts of load, build pressure slowly, and stay composed while everything feels packed to the brim and ready to spill. Every session stacks tension. Heavy lifts load you up and make you feel full and tight. Engine work cranks the pressure higher without letting you dump it all at once. Mixed grinds force you to keep moving while your heart rate climbs and your legs start shaking. You’re not sprinting. You’re not collapsing. You’re holding it together—barely—and that’s exactly where the growth happens. This isn’t chaos. This is controlled filth. Physically, the goal is simple: stay strong, get lean, and look like you’re carrying way more than you’re letting on. Muscle stays full. Strength stays online. Fat starts disappearing. You walk around looking like you’re one bad decision away from something violent happening—in a good way. Mentally, this program rewires how you handle pressure. Instead of panicking, you learn to breathe. Instead of blowing early, you learn to pace. Instead of dumping everything in one reckless burst, you learn to stay tight, stay loaded, and finish with something left in the tank. That skill transfers everywhere: competition floors, long workdays, stressful weeks, and any situation where losing control would cost you. You don’t need to be frantic. You need to be dangerous and composed. About to Blow isn’t for people who want to feel comfortable. It’s for people who enjoy riding the edge—heart pounding, lungs burning, legs trembling—without losing their grip. You’ll finish sessions sweaty, pumped, and slightly feral, but still able to come back the next day and do it again. If you want to flail, sprint, and collapse, look elsewhere. If you want to stay tight under ridiculous pressure and walk away looking absolutely loaded, welcome to the saga. Hold the tension. Control the chaos. Live every session right on the edge—about to blow, but never losing it.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 03, 2026 10:27
  • Last Edited
    Jan 12, 2026 01:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20%
Glutes
18.5%
Abs
13.2%
Olympic
10.1%
Hamstrings
8.7%
Lower Back
6.7%
Front Delts
4.5%
Triceps
4.4%
Chest
3.5%
Adductors
2.5%
Cardio
2.5%
Forearms
1.7%
Middle Delts
1.3%
Stretching
1%
Upper Back
0.8%
Other
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2A
Goblet Squat
4
12 reps
RPE 9
2B
Echo Bike
4
10 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
40-60 reps
RPE 9
3B
Plank
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2A
Goblet Squat
4
12 reps
RPE 9
2B
Echo Bike
4
10 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
40-60 reps
RPE 9
3B
Plank
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2A
Goblet Squat
4
12 reps
RPE 9
2B
Echo Bike
4
10 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
40-60 reps
RPE 9
3B
Plank
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2A
Goblet Squat
4
12 reps
RPE 9
2B
Echo Bike
4
10 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
40-60 reps
RPE 9
3B
Plank
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2A
Front Squat (Dumbbell)
4
12 reps
RPE 9
2B
SkiErg
4
10 reps
RPE 9
3A
Suitcase Carry
3
40-60 reps
RPE 9
3B
Dead Bug
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2A
Front Squat (Dumbbell)
4
12 reps
RPE 9
2B
SkiErg
4
10 reps
RPE 9
3A
Suitcase Carry
3
40-60 reps
RPE 9
3B
Dead Bug
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2A
Front Squat (Dumbbell)
4
12 reps
RPE 9
2B
SkiErg
4
10 reps
RPE 9
3A
Suitcase Carry
3
40-60 reps
RPE 9
3B
Dead Bug
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2A
Front Squat (Dumbbell)
4
12 reps
RPE 9
2B
SkiErg
4
10 reps
RPE 9
3A
Suitcase Carry
3
40-60 reps
RPE 9
3B
Dead Bug
3
45-60 reps
RPE 9
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2A
Goblet Squat
3
8 reps
RPE 9
2B
Echo Bike
3
8 reps
RPE 9
3A
Suitcase Carry
3
20-30 reps
RPE 6
3B
Pallof Press
3
10-12 reps
RPE 6
4
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2A
Goblet Squat
3
8 reps
RPE 9
2B
Echo Bike
3
8 reps
RPE 9
3A
Suitcase Carry
3
20-30 reps
RPE 6
3B
Pallof Press
3
10-12 reps
RPE 6
4
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
50 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
50 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
50 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
50 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Power Clean
10
2 reps
60%
3A
Power Clean
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Power Clean
10
2 reps
60%
3A
Power Clean
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Power Clean
10
2 reps
60%
3A
Power Clean
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Power Clean
10
2 reps
60%
3A
Power Clean
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Power Clean
10
2 reps
70%
3A
Thruster (Barbell)
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Power Clean
10
2 reps
70%
3A
Push Press (Barbell)
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Power Clean
10
2 reps
70%
3A
Thruster (Barbell)
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Power Clean
10
2 reps
70%
3A
Push Press (Barbell)
4
8 reps
RPE 9
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Power Clean
10
2 reps
60%
3A
Power Clean
4
6 reps
RPE 6
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Power Clean
10
2 reps
60%
3A
Power Clean
4
6 reps
RPE 6
3B
Echo Bike
4
10 reps
9%
4
Sauna
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2A
Burpee Box Over
1
10 reps
RPE 7
2B
Alternating Dumbbell Snatch
1
12 reps
RPE 7
2C
Hanging Knee Raise
1
12 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2A
Burpee Box Over
1
10 reps
RPE 7
2B
Alternating Dumbbell Snatch
1
12 reps
RPE 7
2C
Hanging Knee Raise
1
12 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2A
Burpee Box Over
1
10 reps
RPE 7
2B
Alternating Dumbbell Snatch
1
12 reps
RPE 7
2C
Hanging Knee Raise
1
12 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2A
Burpee Box Over
1
10 reps
RPE 7
2B
Alternating Dumbbell Snatch
1
12 reps
RPE 7
2C
Hanging Knee Raise
1
12 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2A
Burpee
1
8 reps
RPE 7
2B
Alternating Dumbbell Clean And Jerk
1
10 reps
RPE 7
2C
Hanging Leg Raise
1
12-15 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2A
Burpee
1
8 reps
RPE 7
2B
Alternating Dumbbell Clean And Jerk
1
10 reps
RPE 7
2C
Hanging Leg Raise
1
12-15 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2A
Burpee
1
8 reps
RPE 7
2B
Alternating Dumbbell Clean And Jerk
1
10 reps
RPE 7
2C
Hanging Leg Raise
1
12-15 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2A
Burpee
1
8 reps
RPE 7
2B
Alternating Dumbbell Clean And Jerk
1
10 reps
RPE 7
2C
Hanging Leg Raise
1
12-15 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
65%
2A
Burpee Box Over
1
8 reps
RPE 7
2B
Alternating Dumbbell Snatch
1
10 reps
RPE 7
2C
Hanging Toes To Bar
1
12-15 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
65%
2A
Burpee Box Over
1
8 reps
RPE 7
2B
Alternating Dumbbell Snatch
1
10 reps
RPE 7
2C
Hanging Toes To Bar
1
12-15 reps
RPE 7
3
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Echo Bike
1
10 reps
-
1B
Kettlebell Swing
1
15 reps
-
1C
Push Up
1
15-20 reps
-
2
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concept2 Rower
1
300 reps
RPE 7
1B
Step-Up (Weighted)
1
16 reps
RPE 7
1C
Wall Ball
1
20 reps
RPE 7
2
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2A
Jump Rope
1
10 mins
RPE 6
2B
Clean (Barbell)
1
10 mins
RPE 6
3
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Echo Bike
1
10 reps
-
1B
Kettlebell Swing
1
15 reps
-
1C
Push Up
1
15-20 reps
-
2
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concept2 Rower
1
300 reps
RPE 7
1B
Step-Up (Weighted)
1
16 reps
RPE 7
1C
Wall Ball
1
20 reps
RPE 7
2
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2A
Jump Rope
1
10 mins
RPE 6
2B
Clean (Barbell)
1
10 mins
RPE 6
3
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2A
Jump Rope
1
10 mins
RPE 6
2B
Clean (Barbell)
1
10 mins
RPE 6
3
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2A
Jump Rope
1
10 mins
RPE 6
2B
Clean (Barbell)
1
10 mins
RPE 6
3
Sauna
1
15 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
2B
Echo Bike
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
3A
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
40-60 Reps
40-60 Reps
40-60 Reps
@9
@9
@9
3B
Plank
1 Set
1 Set
1 Set
45-60 Reps
45-60 Reps
45-60 Reps
@9
@9
@9
4
Incline Walk
1 Set
15 mins
-
Day 2
1
Cardio (Zone 2)
1 Set
50 mins
-
2
Sauna
1 Set
15 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
2
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
60%
60%
60%
60%
60%
60%
60%
60%
60%
60%
3A
Power Clean
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
3B
Echo Bike
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
9%
9%
9%
9%
4
Sauna
1 Set
15 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2A
Burpee Box Over
1 Set
10 Reps
@7
2B
Alternating Dumbbell Snatch
1 Set
12 Reps
@7
2C
Hanging Knee Raise
1 Set
12 Reps
@7
3
Incline Walk
1 Set
15 mins
-
Day 5
1
Cardio (Zone 2)
1 Set
45-60 mins
-
2
Sauna
1 Set
15 mins
-