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Tighty by Whitey

by Jade W.
5 athletes joined

Program Description

Designed to be difficult for beginner lifters in order to push the mind through physical struggle/failure.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 27, 2025 05:32
  • Last Edited
    Jun 18, 2025 12:10

Summary

Unleash your potential with "Tighty by Whitey," a comprehensive 6-week program designed to sculpt your chest and back. Committing just 5 days a week, you'll tackle a variety of exercises, including barbell bench presses, cable chest flies, and lat pulldowns, all aimed at building strength and definition. Each session is carefully structured to maximize your gains and keep you motivated, ensuring you stay on track to achieving your fitness goals. Get ready to transform your physique and elevate your lifting game!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Chest Supported Row (Machine)
3
12 reps
RPE 6
6
Dumbbell Row
3
12 reps
RPE 6
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Chest Fly (Cable)
4
12 reps
RPE 7
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Dumbbell Row
4
12 reps
RPE 7
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Chest Fly (Cable)
6
8 reps
RPE 9
3
Incline Fly Press (Dumbbell)
6
8 reps
RPE 9
4
Lat Pulldown
6
8 reps
RPE 9
5
Chest Supported Row (Machine)
6
8 reps
RPE 9
6
Dumbbell Row
6
8 reps
RPE 9
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Chest Supported Row (Machine)
3
10 reps
RPE 6
6
Dumbbell Row
3
10 reps
RPE 6
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Fly (Cable)
5
12 reps
RPE 9
3
Incline Fly Press (Dumbbell)
5
12 reps
RPE 9
4
Lat Pulldown
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Dumbbell Row
5
12 reps
RPE 9
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Fly (Cable)
5
12 reps
RPE 9
3
Incline Fly Press (Dumbbell)
5
12 reps
RPE 9
4
Lat Pulldown
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Dumbbell Row
5
12 reps
RPE 9
7
Push Up
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
60%
2
Goblet Squat
3
12 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 6
4
Standing Calf Raise
3
100 reps
RPE 10
5
Lateral Lunge (Weighted)
3
12 reps
RPE 6
6
Seated Calf Raise
2
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Goblet Squat
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Standing Calf Raise
4
100 reps
RPE 10
5
Lateral Lunge (Weighted)
4
12 reps
RPE 7
6
Seated Calf Raise
3
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Goblet Squat
6
8 reps
RPE 9
3
Leg Extension
6
8 reps
RPE 9
4
Standing Calf Raise
6
100 reps
RPE 10
5
Lateral Lunge (Weighted)
6
8 reps
RPE 9
6
Seated Calf Raise
4
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Goblet Squat
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Standing Calf Raise
3
100 reps
RPE 10
5
Lateral Lunge (Weighted)
3
10 reps
RPE 6
6
Seated Calf Raise
3
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
70%
2
Goblet Squat
5
12 reps
RPE 9
3
Leg Extension
5
12 reps
RPE 9
4
Standing Calf Raise
5
100 reps
RPE 10
5
Lateral Lunge (Weighted)
5
12 reps
RPE 9
6
Seated Calf Raise
5
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
70%
2
Goblet Squat
5
12 reps
RPE 9
3
Leg Extension
5
12 reps
RPE 9
4
Standing Calf Raise
5
100 reps
RPE 10
5
Lateral Lunge (Weighted)
5
12 reps
RPE 9
6
Seated Calf Raise
5
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
70%
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
3
Preacher Curl (Barbell)
3
12 reps
RPE 6
4
Reverse Fly
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Shrug (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
70%
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
3
Preacher Curl (Barbell)
4
12 reps
RPE 7
4
Reverse Fly
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7
7
Shrug (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
6
8 reps
RPE 9
3
Preacher Curl (Barbell)
6
8 reps
RPE 9
4
Reverse Fly
6
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
6
8 reps
RPE 9
6
Tricep Pushdown (Cable)
6
8 reps
RPE 9
7
Shrug (Barbell)
6
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6
7
Shrug (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
70%
2
Overhead Tricep Extension (Cable)
5
12 reps
RPE 9
3
Preacher Curl (Barbell)
5
12 reps
RPE 9
4
Reverse Fly
5
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
12 reps
RPE 9
7
Shrug (Barbell)
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
70%
2
Overhead Tricep Extension (Cable)
5
12 reps
RPE 9
3
Preacher Curl (Barbell)
5
12 reps
RPE 9
4
Reverse Fly
5
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
12 reps
RPE 9
7
Shrug (Barbell)
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 6
5
Chest Supported Row (Machine)
3
12 reps
RPE 6
6
Push Up
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Pull-Up (Bodyweight)
4
12 reps
RPE 10
4
Bent Over Row (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Push Up
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Chest Press (Machine)
6
8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Bent Over Row (Barbell)
6
8 reps
RPE 9
5
Chest Supported Row (Machine)
6
8 reps
RPE 9
6
Push Up
1
2
100 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Chest Press (Machine)
3
10 reps
RPE 6
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 6
5
Chest Supported Row (Machine)
3
10 reps
RPE 6
6
Push Up
1
2
100 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Press (Machine)
5
12 reps
RPE 9
3
Pull-Up (Bodyweight)
4
12 reps
RPE 10
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Push Up
1
4
100 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Press (Machine)
5
12 reps
RPE 9
3
Pull-Up (Bodyweight)
4
12 reps
RPE 10
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Push Up
1
4
100 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
60%
2
Hamstring Curl
3
12 reps
RPE 6
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Hyperextension
3
12 reps
RPE 6
5
Nordic Curl
3
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Hamstring Curl
4
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Hyperextension
4
12 reps
RPE 7
5
Nordic Curl
4
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Hamstring Curl
6
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
6
8 reps
RPE 9
4
Hyperextension
6
8 reps
RPE 9
5
Nordic Curl
4
8 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Hamstring Curl
3
10 reps
RPE 6
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Hyperextension
3
10 reps
RPE 6
5
Nordic Curl
3
10 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hamstring Curl
5
12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 9
4
Hyperextension
5
12 reps
RPE 9
5
Nordic Curl
5
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hamstring Curl
5
12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 9
4
Hyperextension
5
12 reps
RPE 9
5
Nordic Curl
5
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Chest Fly (Cable)
3 Sets
12 Reps
@6
3
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@6
6
Dumbbell Row
3 Sets
12 Reps
@6
7
Push Up
1 Set
100 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
60%
2
Goblet Squat
3 Sets
12 Reps
@6
3
Leg Extension
3 Sets
12 Reps
@6
4
Standing Calf Raise
3 Sets
100 Reps
@10
5
Lateral Lunge (Weighted)
3 Sets
12 Reps
@6
6
Seated Calf Raise
2 Sets
100 Reps
@9
7
Plank
1 Set
4 mins
@10
Day 3
1
Overhead Press (Barbell)
4 Sets
12 Reps
70%
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
3
Preacher Curl (Barbell)
3 Sets
12 Reps
@6
4
Reverse Fly
3 Sets
12 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
7
Shrug (Barbell)
3 Sets
12 Reps
@6
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Chest Press (Machine)
3 Sets
12 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@6
6
Push Up
3 Sets
12 Reps
@6
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
60%
2
Hamstring Curl
3 Sets
12 Reps
@6
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@6
4
Hyperextension
3 Sets
12 Reps
@6
5
Nordic Curl
3 Sets
12 Reps
@10
6
Plank
1 Set
1 Set
4 mins
@10
@10