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Tt workout

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Program Description

Weight

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 13, 2025 08:49
  • Last Edited
    Jun 18, 2025 10:54

Summary

Transform your fitness journey with the Tt Workout, a comprehensive 4-week program designed for those ready to elevate their training. Committing to 5 days a week, you'll engage in a variety of exercises targeting all major muscle groups, including cable rows, shoulder presses, and leg presses. This program not only builds strength but also enhances endurance, ensuring you achieve balanced results. With a full gym setup, you're equipped to push your limits and see real progress. Get ready to challenge yourself and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.7%
Glutes
18%
Hamstrings
12.4%
Lats
10%
Upper Back
8.9%
Adductors
6.7%
Middle Delts
5.6%
Front Delts
4.4%
Biceps
4.4%
Abs
3.3%
Full-Body
3.1%
Triceps
2.2%
Abductors
1.1%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8 Reps
5 Reps
-
-
6
Leg Press
3 Sets
15 Reps
-
7
Hip Thrust (Barbell)
3 Sets
15 Reps
-
8
Hip Adductor (Machine)
3 Sets
15 Reps
-
9
Treadmill
1 Set
10 mins
-
Day 1
1
Hip Adductor (Machine)
3 Sets
15 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
15 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
2
Treadmill
1 Set
10 mins
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shoulder Press (Machine)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-
Day 5
1
Hip Adductor (Machine)
3 Sets
15 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
15 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
2
Treadmill
1 Set
10 mins
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shoulder Press (Machine)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-