Program Description
Designed to be difficult for beginner lifters in order to push the mind through physical struggle/failure.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJan 27, 2025 05:32
- Last EditedJun 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!
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 Pulldown3 Sets
12 Reps
@6
5
Chest Supported Row (Machine)3 Sets
12 Reps
@6
6
Dumbbell Row3 Sets
12 Reps
@6
7
Push Up1 Set
100 Reps
@10
Day 2
1
Squat (Barbell)3 Sets
12 Reps
60%
2
Goblet Squat3 Sets
12 Reps
@6
3
Leg Extension3 Sets
12 Reps
@6
4
Standing Calf Raise3 Sets
100 Reps
@10
5
Lateral Lunge (Weighted)3 Sets
12 Reps
@6
6
Seated Calf Raise2 Sets
100 Reps
@9
7
Plank1 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 Fly3 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 Up3 Sets
12 Reps
@6
Day 5
1
Deadlift (Barbell)3 Sets
8 Reps
60%
2
Hamstring Curl3 Sets
12 Reps
@6
3
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@6
4
Hyperextension3 Sets
12 Reps
@6
5
Nordic Curl3 Sets
12 Reps
@10
6
Plank1 Set
1 Set
4 mins
@10
@10