IntermediateFree

Stank Tanks Training: Vol. 1 - Unleash The Stank

Tank· Jun 2024

8athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

"You gotta eat big to get big. " This program is designed for those that want to eat heavy & lift heavy. You're gonna get a good daily spanking with max effort lifts, and accessory work in the 8-12 rep range, leaving only 1-2 reps left in the tank each set. If you feel like you have more than 1-2 left on EACH SET, then pick up bigger weights! Max weights, minimal rest. Should be done within an hour, and your CNS should be blitzed! If not...#Rule3.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.4%

Upper Back

12%

Front Delts

11.6%

Biceps

10.5%

Lats

7.9%

Chest

7.9%

Quadriceps

6.2%

Hamstrings

5.6%

Glutes

Rear Delts

4.4%

Middle Delts

3.4%

Forearms

2.5%

Abs

2.5%

Lower Back

2.3%

Calves

2.3%

Adductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@4
Superset
2A	Seated Row (Cable)	4	8–12 reps	@8–9
2B	Lat Pulldown	4	8–12 reps	@8–9
3	Incline Bench Press (Barbell)	1	1+ reps	90%
4	Incline Bench Press (Barbell)	6	3 reps	60%
Superset
5A	Decline Bench Press (Dumbbell)	4	8–12 reps	@8–9
5B	Chest Fly (Machine)	4	8–12 reps	@8–9
Superset
6A	JM Press	4	8–12 reps	@8–9
6B	Tricep Pushdown (Cable)	4	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@5
Superset
2A	Squat (Barbell)	4	8–12 reps	@3
2B	Back Extension	4	8–12 reps	@3
3	Squat (Barbell)	1	1+ reps	@9
Superset
4A	Reverse Lunge (Dumbbell)	4	8–12 reps	@8–9
4B	Leg Curl	4	8–12 reps	@8–9
4C	Seated Calf Raise	4	8–12 reps	@8–9
Superset
5A	Hack Squat	4	8–12 reps	@8–9
5B	Leg Extension	4	8–12 reps	@8–9
5C	Standing Calf Raise	4	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@5
Superset
2A	Seated Row (Machine)	4	8–12 reps	@8–9
2B	Lat Pulldown	4	8–12 reps	@8–9
3	Sumo Deadlift (Barbell)	1	1+ reps	@9–10
Superset
4A	Pull-Up (Bodyweight)	4	8–12 reps	@8–9
4B	T-Bar Row	4	8–12 reps	@8–9
Superset
5A	Bent Over Row (Barbell)	4	8–12 reps	@8–10
5B	Romanian Deadlift (Barbell)	4	8–12 reps	@8–9
Superset
6A	Bicep Curl (Barbell)	3	8–12 reps	@8–9
6B	Concentration Curl	3	8–12 reps	@8–9
Superset
7A	Face Pull	3	8–12 reps	@8–9
7B	Shrug (Dumbbell)	3	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@5
Superset
2A	Band Pull Apart	4	10–15 reps	@5
2B	Rotator Cuff	4	10–15 reps	@6
Superset
3A	Seated Shoulder Press (Dumbbell)	4	8–12 reps	@8–9
3B	Lateral Raise (Dumbbell)	4	8–12 reps	@8–9
Superset
4A	Upright Row (Barbell)	4	8–12 reps	@8–9
4B	Front Raise	4	8–12 reps	@8–9
Superset
5A	Rear Delt Fly (Machine)	4	8–12 reps	@8–9
5B	Y Raise	4	8–12 reps	@8–9
Superset
6A	Bench Press (Close Grip)	3	8–12 reps	@8–9
6B	Overhead Extension (Dumbbell)	3	8–12 reps	@8–9
Superset
7A	Tricep Rope Push Down (Cable)	3	8–12 reps	@8–9
7B	Tricep Kickback	3	8–12 reps	@8–9
Superset
8A	Dip (Weighted)	3	8–12 reps	@8–9
8B	Push Up	3	10–15 reps	@8–9

#	Exercise	Sets	Reps	Load
Superset
1A	Bicep Curl (Dumbbell)	1	50 reps	@10
		1	40 reps	@10
		1	31 reps	@10
		1	20 reps	@10
		1	30 reps	@10
1B	Skull Crusher	1	50 reps	@10
		1	40 reps	@10
		1	31 reps	@10
		1	20 reps	@10
		1	30 reps	@10
1C	Preacher Curl (EZ Bar)	1	50 reps	@10
		1	40 reps	@10
		1	31 reps	@10
		1	20 reps	@10
		1	30 reps	@10
1D	Dips Between Chairs	1	50 reps	@10
		1	40 reps	@10
		1	31 reps	@10
		1	20 reps	@10
		1	30 reps	@10
1E	Bicep Curl (Cable)	1	50 reps	@10
		1	40 reps	@10
		1	31 reps	@10
		1	20 reps	@10
		1	30 reps	@10
1F	Tricep Pushdown (Cable)	1	50 reps	@10
		1	40 reps	@10
		1	31 reps	@10
		1	20 reps	@10
		1	30 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Stank Tanks Training: Vol. 1 - Unleash The Stank is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Stank Tanks Training: Vol. 1 - Unleash The Stank is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Stank Tanks Training: Vol. 1 - Unleash The Stank is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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