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Big Meaty Tight End Training (at least thats how I’m using )

by Hank H.
2 athletes joined

Program Description

Get Big, Strong, Fast, Weigh More, Lower Body Fat Percentage. Also just a simple program that can be run indefinitely. I’m just a 16 year old football player with 2.5 years of strength training experience so there are most likely better programs available to you, but if you want something simple then this might work for you.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2023 09:15
  • Last Edited
    Jun 18, 2025 12:35

Summary

Unleash your potential with the Big Meaty Tight End Training program, a comprehensive 4-week plan designed to build strength and muscle across your lower body. With workouts scheduled for every day of the week, you'll tackle a variety of exercises including Trap Bar Deadlifts, Squats, and Supersets that target your legs and core. This program is perfect for those with access to a garage gym, ensuring you have the equipment needed to maximize your gains. Commit to this challenge and watch your strength soar as you sculpt a powerful lower body!
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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
Trap Bar Deadlift
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
1B
Pendlay Row
2
10-15 reps
RPE 9
2A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
1B
Pendlay Row
2
10-15 reps
RPE 9
2A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
1B
Pendlay Row
2
10-15 reps
RPE 9
2A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
1B
Pendlay Row
2
10-15 reps
RPE 9
2A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9-9.5
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9
2A
Romanian Deadlift (Trap Bar)
2
6-8 reps
RPE 9-10
2B
Leg Extension
2
10-15 reps
RPE 9-10
3A
Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Sit Up
3
8-12 reps
RPE 10
4B
Standing Calf Raise
3
8-12 reps
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
8-12 reps
RPE 9-10
1B
Pendlay Row
2
10-15 reps
RPE 9-10
2A
Dip (Weighted)
2
8-12 reps
RPE 10
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
8-12 reps
RPE 9-10
1B
Pendlay Row
2
10-15 reps
RPE 9-10
2A
Dip (Weighted)
2
8-12 reps
RPE 10
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
8-12 reps
RPE 9-10
1B
Pendlay Row
2
10-15 reps
RPE 9-10
2A
Dip (Weighted)
2
8-12 reps
RPE 10
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
8-12 reps
RPE 9-10
1B
Pendlay Row
2
10-15 reps
RPE 9-10
2A
Dip (Weighted)
2
8-12 reps
RPE 10
2B
Lat Pulldown
2
8-12 reps
RPE 9-10
3
Dumbbell Bench Pullover
3
8-12 reps
RPE 9-10
4A
Hammer Curl
3
10-15 reps
RPE 10
4B
Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 10
5
Dead Hang
3
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30-60 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 6
1
Sprint
6 Sets
1 mins
@10
Day 3
1
Sprint
6 Sets
1 mins
@10
Day 7
1
Light Jog
1 Set
30-60 mins
@6
Day 2
1A
Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
1B
Pendlay Row
2 Sets
10-15 Reps
@9
2A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 5
1A
Military Press (Barbell)
2 Sets
8-12 Reps
@9-10
1B
Pendlay Row
2 Sets
10-15 Reps
@9-10
2A
Dip (Weighted)
2 Sets
8-12 Reps
@10
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10