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Tank Buster

by Ironpipe Mike

Program Description

Get stronger. Build the bench but also work other muscles and be well rounded Consistency: Stay consistent. Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Peform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Progress when needed on isolations

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2025 02:37
  • Last Edited
    Nov 18, 2025 03:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Chest
14.4%
Front Delts
12.5%
Biceps
9.6%
Middle Delts
8.5%
Upper Back
7.4%
Quadriceps
5.7%
Lats
5.1%
Forearms
4%
Hamstrings
4%
Glutes
2.8%
Rear Delts
2.8%
Lower Back
2.8%
Calves
2.8%
Abs
0.6%
Abductors
0.6%
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
87.5%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
3 reps
1 reps
95%
97.5%
100%
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
-
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
-
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
6
Good Morning
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
97.5%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
3 reps
1 reps
75%
80%
90%
100%
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
6
Face Pull
3
12 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8
-
4
Standing Calf Raise
3
10 reps
RPE 9.5
5
Seated Military Press (Barbell)
3
6 reps
RPE 7.5
6
Pin Press Bench (Barbell)
3
3 reps
95%
7
Reverse Curl (Barbell)
3
8 reps
RPE 8.5
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
-
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
-
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
-
6
Good Morning
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
90%
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
-
6
Face Pull
3 Sets
12 Reps
@9
7
Rolling Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
12 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@9.5
3
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
-
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@7.5
6
Pin Press Bench (Barbell)
3 Sets
3 Reps
95%
7
Reverse Curl (Barbell)
3 Sets
8 Reps
@8.5