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BoostcampPNG

Tenbux 2-day

by Jared Tuttle

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 21, 2025 02:20
  • Last Edited
    Nov 21, 2025 02:30
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Triceps
11.8%
Glutes
11.8%
Quadriceps
9.2%
Chest
8.4%
Lats
7.6%
Front Delts
7.6%
Lower Back
7.6%
Upper Back
7.6%
Biceps
6.7%
Middle Delts
4.2%
Adductors
2.5%
Abs
2.5%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
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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
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Hyperextension
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Hyperextension
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Hyperextension
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Hyperextension
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Hyperextension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9