Intermediate–AdvancedFree

tbJP ( Full Body )

Can train every other day perfectly but 3 days a week is ok too. Thank you Jordan Peterson!

anotherguy· Sep 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Women's

Equipment

Garage Gym

Session length

100 min

It HAS TO work - Mainw philosophy of this program is doing only 1 set to failure of certain movement pattern, and rep ranges, so you can swap exercises freely - Focus on standardization, every rep has to look same, last are just slower - Everything just 1 set to failure - Progress on an exercise just after doing full cycle, except of calves - Add significantly more weight if upper rep range is hit (like 5kg to bench then you will probably do 6 reps or sum) - Progress adding reps or little weight after each cycle (so after all ABCD workouts you add weight to the exercise) - Get some 0,5kg plates so you can add little weight, can break plateaus and is very easy to progress - Many warmup sets at the beginning like 6 warmups sample warmup for major, first exercise: 20% 10-12 30% 6-7 40% 4-5 50% 3-4 60% 2-3 70% 1-2 80% 1-2 90% 1 major later exercise: 33% 3-4 66% 1-2 83% 1 minor exercise: 33% 6-7 66% 2-3 All best!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

13.5%

Front Delts

11.5%

Middle Delts

Chest

8.1%

Upper Back

7.9%

Lats

7.9%

Biceps

7.4%

Quadriceps

Hamstrings

Abs

5.6%

Glutes

4.7%

Calves

4.5%

Adductors

2.7%

Lower Back

1.6%

Rear Delts

0.9%

Forearms

0.5%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	1	6–10 reps	@10
2	Bulgarian Split Squat (Dumbbell)	1	6–10 reps	@10
3	Hip Adductor (Machine)	1	6–10 reps	@10
4	Seated Calf Raise	1	6–10 reps	@10
5	Chest Press (Machine)	1	15–25 reps	@10
6	Seated Overhead Press (Barbell)	1	15–25 reps	@10
7	Close Grip Machine Press	1	15–25 reps	@10
8	One Arm Lateral Raise (Dumbbell)	1	15–25 reps	@10
9	High Row	1	15–25 reps	@10
10	T-Bar Row	1	15–25 reps	@10
11	Single Arm Tricep Pushdown	1	15–25 reps	@10
12	Alternating Dumbbell Curl	1	15–25 reps	@10
13	Abs Crunch (Weighted)	1	15–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6–10 reps	@10
2	Shoulder Press (Machine)	1	6–10 reps	@10
3	Seated Dip (Machine)	1	6–10 reps	@10
4	Lateral Raise (Dumbbell)	1	6–10 reps	@10
5	Wide Grip Lat Pulldown	1	6–10 reps	@10
6	Seated Row (Cable)	1	6–10 reps	@10
7	Tricep Extension (Cable)	1	8–12 reps	@10
8	Preacher Curl (Dumbbell)	1	8–12 reps	@10
9	Romanian Deadlift (Barbell)	1	15–25 reps	@10
10	Single Leg Press	1	15–25 reps	@10
11	Leg Extension	1	15–25 reps	@10
12	Seated Calf Raise	1	15–25 reps	@10
13	Abs Crunch (Weighted)	1	15–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	1	6–10 reps	@10
2	Squat (Barbell)	1	6–10 reps	@10
3	Hip Adductor (Machine)	1	6–10 reps	@10
4	Seated Calf Raise	1	6–10 reps	@10
5	Incline Bench Press (Dumbbell)	1	15–25 reps	@10
6	Seated Shoulder Press (Dumbbell)	1	15–25 reps	@10
7	Bench Press (Close Grip)	1	15–25 reps	@10
8	One Arm Lateral Raise (Cable)	1	15–25 reps	@10
9	Lat Pulldown (Single Arm)	1	15–25 reps	@10
10	Chest Supported Row (Machine)	1	15–25 reps	@10
11	Tricep Pushdown (Cable)	1	15–25 reps	@10
12	Bayesian Curl	1	15–25 reps	@10
13	Abs Crunch (Machine)	1	15–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	6–10 reps	@10
2	Shoulder Press (Plate Loaded)	1	6–10 reps	@10
3	Dip (Weighted)	1	6–10 reps	@10
4	One Arm Lateral Raise (Cable)	1	6–10 reps	@10
5	Single Arm High Row (Cable)	1	6–10 reps	@10
6	Lat Pulldown	1	6–10 reps	@10
7	French Press	1	8–12 reps	@10
8	Preacher Curl (EZ Bar)	1	8–12 reps	@10
9	Leg Curl	1	15–25 reps	@10
10	Leg Press	1	15–25 reps	@10
11	Single Leg Extension	1	15–25 reps	@10
12	Seated Calf Raise	1	15–25 reps	@10
13	Abs Crunch (Machine)	1	15–25 reps	@10

Weeks 2–12 are in the app

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

Common questions

Yes, tbJP ( Full Body ) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage 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 100 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.

tbJP ( Full Body ) is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

tbJP ( Full Body ) 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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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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