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Tej program

by Giri V.

Program Description

Unlock your potential with the Tej program, a focused 1-week training plan designed for muscle sculpting and strength building. Comprising 5 workouts, this program is tailored for novice lifters and utilizes a full gym setup to maximize results. Each session, lasting just 10 minutes, targets key muscle groups with a mix of machine and free weight exercises, ensuring you build a solid foundation while enhancing your physique. Get ready to elevate your fitness journey!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Dec 07, 2025 05:13
  • Last Edited
    Dec 07, 2025 05:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Upper Back
13.5%
Front Delts
12.8%
Chest
12%
Biceps
10.5%
Lats
9%
Hamstrings
6%
Forearms
3.8%
Quadriceps
3.8%
Glutes
3.8%
Lower Back
2.3%
Middle Delts
1.5%
Calves
1.5%
Adductors
1.5%
Abs
0.8%
Rear Delts
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise Machine
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Tricep Rope Push Down (Cable)
1
-
8
Tricep Extension (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
-
2
Chest Supported Row (Machine)
1
-
3
Lat Pulldown
1
-
4
T-Bar Row
1
-
5
Shrug (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
-
7
Hammer Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Extension
1
-
3
Seated Calf Raise
1
-
4
Leg Curl
1
-
5
Lying Leg Curl
1
-
6
Hip Adductor (Machine)
1
-
7
Glute Bridge (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
1
-
3
Chest Fly (Cable)
1
-
4
Face Pull
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Extension (Machine)
1
-
7
Skull Crusher (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
-
2
Chest Supported Row (Machine)
1
-
3
Rack Pull (Barbell)
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Cable)
1
-
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Incline Chest Press (Machine)
1 Set
-
3
Chest Fly (Machine)
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Lateral Raise Machine
1 Set
-
6
Single Arm Overhead Tricep Extension
1 Set
-
7
Tricep Rope Push Down (Cable)
1 Set
-
8
Tricep Extension (Machine)
1 Set
-
Day 2
1
Single Arm High Row (Cable)
1 Set
-
2
Chest Supported Row (Machine)
1 Set
-
3
Lat Pulldown
1 Set
-
4
T-Bar Row
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
6
Bicep Curl (EZ Bar)
1 Set
-
7
Hammer Curl (Dumbbell)
1 Set
-
Day 3
1
Hack Squat
1 Set
-
2
Leg Extension
1 Set
-
3
Seated Calf Raise
1 Set
-
4
Leg Curl
1 Set
-
5
Lying Leg Curl
1 Set
-
6
Hip Adductor (Machine)
1 Set
-
7
Glute Bridge (Dumbbell)
1 Set
-
Day 4
1
Incline Chest Press (Machine)
1 Set
-
2
Chest Press (Machine)
1 Set
-
3
Chest Fly (Cable)
1 Set
-
4
Face Pull
1 Set
-
5
Chest Fly (Machine)
1 Set
-
6
Tricep Extension (Machine)
1 Set
-
7
Skull Crusher (Barbell)
1 Set
-
Day 5
1
Lat Pulldown (Close Grip)
1 Set
-
2
Chest Supported Row (Machine)
1 Set
-
3
Rack Pull (Barbell)
1 Set
-
4
Preacher Curl (EZ Bar)
1 Set
-
5
Bicep Curl (Cable)
1 Set
-