Tighty by Whitey
Beginner powerlifting program designed to learn mental agility.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps | 60% |
| 2 | Chest Fly (Cable) | 3 | 12 reps | @6 |
| 3 | Incline Fly Press (Dumbbell) | 3 | 12 reps | @6 |
| 4 | Lat Pulldown | 3 | 12 reps | @6 |
| 5 | Chest Supported Row (Machine) | 3 | 12 reps | @6 |
| 6 | Dumbbell Row | 3 | 12 reps | @6 |
| 7 | Push Up | 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps | 60% |
| 2 | Goblet Squat | 3 | 12 reps | @6 |
| 3 | Leg Extension | 3 | 12 reps | @6 |
| 4 | Standing Calf Raise | 3 | 100 reps | @10 |
| 5 | Lateral Lunge (Weighted) | 3 | 12 reps | @6 |
| 6 | Seated Calf Raise | 2 | 100 reps | @9 |
| 7 | Plank | 1 | 4 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 12 reps | 70% |
| 2 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 3 | Preacher Curl (Barbell) | 3 | 12 reps | @6 |
| 4 | Reverse Fly | 3 | 12 reps | @6 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | @6 |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | @6 |
| 7 | Shrug (Barbell) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps | 60% |
| 2 | Chest Press (Machine) | 3 | 12 reps | @6 |
| 3 | Pull-Up (Bodyweight) | 3 | 12 reps | @10 |
| 4 | Bent Over Row (Barbell) | 3 | 12 reps | @6 |
| 5 | Chest Supported Row (Machine) | 3 | 12 reps | @6 |
| 6 | Push Up | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 8 reps | 60% |
| 2 | Hamstring Curl | 3 | 12 reps | @6 |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @6 |
| 4 | Hyperextension | 3 | 12 reps | @6 |
| 5 | Nordic Curl | 3 | 12 reps | @10 |
| 6 | Plank | 1 | 4 min | @10 |
| 1 | 0 min | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Tighty by Whitey is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 80 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.
Tighty by Whitey 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tighty by Whitey 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
