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TCU Wheaties

by Dion R.
3 athletes joined

Program Description

To get TCU Shredded

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 06:48
  • Last Edited
    Jul 31, 2025 11:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Dumbbell)
3
6-12 reps
-
3
Tricep Kickback
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
6-12 reps
-
5
Chest Fly (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
6-12 reps
-
7
Tricep Pushdown (Cable)
3
-
8
Snatch (Kettlebell)
3
-
9
Chest Press (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-12 reps
-
2
Bicep Curl (Cable)
3
6-12 reps
-
3
Cable Crunch
3
10-15 reps
-
4
Seated Row (Cable)
3
6-12 reps
-
5
Decline Crunch (Weighted)
3
10-20 reps
-
6
Hammer Curl (Dumbbell)
3
6-12 reps
-
7
Pull-Up (Bodyweight)
3
-
8
Elevated Foot Crunch
3
-
9
Behind Body Cable Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Leg Press
3
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Walking Lunge (Dumbbell)
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
21s (EZ Bar)
3
-
7
Chest Supported Row (Machine)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Weighted Rotational Abs
3
10-15 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Seated Lateral Raise
3
6-10 reps
-
6
Elevated Foot Crunch
3
-
7
Shoulder Press (Machine)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Tricep Kickback
3 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
-
5
Chest Fly (Cable)
3 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Snatch (Kettlebell)
3 Sets
-
9
Chest Press (Machine)
3 Sets
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-12 Reps
-
2
Bicep Curl (Cable)
3 Sets
6-12 Reps
-
3
Cable Crunch
3 Sets
10-15 Reps
-
4
Seated Row (Cable)
3 Sets
6-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
6-12 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
-
8
Elevated Foot Crunch
3 Sets
-
9
Behind Body Cable Curl
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
8-15 Reps
-
4
Leg Press
3 Sets
6-10 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
15-30 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
6
21s (EZ Bar)
3 Sets
-
7
Chest Supported Row (Machine)
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
Day 5
1
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
2
Weighted Rotational Abs
3 Sets
10-15 Reps
-
3
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
4
Cable Crunch
3 Sets
10-15 Reps
-
5
Seated Lateral Raise
3 Sets
6-10 Reps
-
6
Elevated Foot Crunch
3 Sets
-
7
Shoulder Press (Machine)
3 Sets
-