Train TUFF (1)

by Sriram

1 athletes joined

Program Description

Only you know how your day is and what your goal is, so No reps are mentioned and you can do as you wish depending on your goals, dont forget to adjust weights depending on the rep range you choose, I'd recommend 6-8 rep range for new lifters.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
120 minutes
Created
Sep 18, 2025 02:23
Last Edited
Sep 18, 2025 02:29

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.3%

Upper Back

10.8%

Triceps

10%

Lats

10%

Chest

Biceps

8.9%

Hamstrings

8.3%

Front Delts

7.5%

Glutes

6.6%

Middle Delts

5.8%

Rear Delts

2.7%

Abs

2.6%

Lower Back

1.9%

Forearms

1.5%

Calves

1.5%

Adductors

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

T-Bar Row

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Barbell)

Day 2

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Plank (Weighted)

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Day 2

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Plank (Weighted)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 3

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Day 4

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Leg Curl

Standing Calf Raise

Day 4

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Plank (Weighted)

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Day 5

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Plank (Weighted)

Day 1

Bench Press (Barbell)

4 Sets

Incline Bench Press (Dumbbell)

4 Sets

Lat Pulldown

4 Sets

T-Bar Row

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Rear Delt Row

4 Sets

Shrug (Barbell)

3 Sets

Day 2

Squat (Barbell)

4 Sets

Deadlift (Paused)

4 Sets

Leg Extension

4 Sets

Leg Curl

4 Sets

Standing Calf Raise

3 Sets

Plank (Weighted)

1 Set

Day 3

Overhead Press (Barbell)

4 Sets

Bench Press (Barbell)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Chest Fly (Dumbbell)

3 Sets

Barbell Row

4 Sets

Lat Pulldown

4 Sets

Seated Row (Cable)

4 Sets

Pullover (Dumbbell)

3 Sets

Day 4

Bicep Curl (Dumbbell)

3 Sets

V-Handle Tricep Pushdown (Cable)

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Dip (Assisted)

3 Sets

Bicep Curl (Cable)

3 Sets

Skull Crusher (Barbell)

3 Sets

Hammer Curl (Dumbbell)

3 Sets

Tricep Kickback

2 Sets

Day 5

Deadlift (Barbell)

4 Sets

Hack Squat

4 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Leg Extension

4 Sets

Leg Curl

4 Sets

Plank (Weighted)

3 Sets