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Tony’s Program

by Anthony Rodriguez

Program Description

The purpose is really to keep it simple yet effective.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 01:57
  • Last Edited
    Jul 27, 2025 05:08

Summary

Tony’s Program is a comprehensive 4-week training plan designed for those looking to build strength and muscle across all major muscle groups. With five sessions per week, you'll tackle targeted workouts like Chest and Arms, Leg Day, and more, utilizing a mix of dumbbells, barbells, and machines to maximize your gains. Each workout is structured with specific rep ranges to help you push your limits while ensuring proper form. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Triceps
11.4%
Hamstrings
10.2%
Upper Back
10%
Glutes
8.5%
Chest
7.3%
Lats
7.2%
Biceps
6.7%
Front Delts
5.2%
Lower Back
3.8%
Calves
3.7%
Middle Delts
3.5%
Abs
2.9%
Forearms
2.6%
Rear Delts
2.5%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
6-8 reps
-
4
Leg Extension
4
6-10 reps
-
5
Hamstring Curl
4
6-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Cable Low Row
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hamstring Curl
3
6-10 reps
-
3
Hack Squat
4
6-10 reps
-
4
Belt Squat
3
6-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
3
Dip (Assisted)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
4 Sets
8-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
5
Wrist Curls
3 Sets
-30 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
6-10 Reps
-
2
Hamstring Curl
3 Sets
6-10 Reps
-
3
Hack Squat
4 Sets
6-10 Reps
-
4
Belt Squat
3 Sets
6-10 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
4 Sets
6-10 Reps
-
5
Hamstring Curl
4 Sets
6-10 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Cable Low Row
3 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
-