Tenbux 2-day

by Jared Tuttle

1 athletes joined

Program Description

dollars

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 26, 2025 08:56

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.8%

Front Delts

10.3%

Glutes

10.3%

Hamstrings

10.3%

Quadriceps

10.3%

Chest

6.9%

Upper Back

6.9%

Lats

6.9%

Biceps

6.9%

Lower Back

5.2%

Middle Delts

3.4%

Adductors

3.4%

Abs

3.4%

Forearms

1.7%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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 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