TBJP Fullbody
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 2 | Shoulder Press (Machine) | 1 | 6–10 reps | @10 |
| 3 | Dip (Weighted) | 1 | 6–10 reps | @10 |
| 4 | Pull-Up (Weighted) | 1 | 6–10 reps | @10 |
| 5 | T-Bar Row | 1 | 6–10 reps | @10 |
| 6 | One Arm Lateral Raise (Cable) | 1 | 6–10 reps | @10 |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 8–12 reps | @10 |
| 8 | Bicep Curl (Cable) | 1 | 8–12 reps | @10 |
| 9 | Lying Leg Curl | 1 | 15–25 reps | @10 |
| 10 | Leg Press | 1 | 15–25 reps | @10 |
| 11 | Leg Extension | 1 | 15–25 reps | @10 |
| 12 | Standing Calf Raise | 1 | 15–25 reps | @10 |
| 13 | Hanging Leg Raise | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | 6–10 reps | @10 |
| 2 | Squat (Smith Machine) | 1 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 6–10 reps | @10 |
| 4 | Seated Calf Raise | 1 | 6–10 reps | @10 |
| 5 | Incline Bench Press (Smith Machine) | 1 | 15–25 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 15–25 reps | @10 |
| 7 | Close Grip Bench Press (Smith Machine) | 1 | 15–25 reps | @10 |
| 8 | Lat Pulldown (Single Arm) | 1 | 15–25 reps | @10 |
| 9 | Seated Row (Machine) | 1 | 15–25 reps | @10 |
| 10 | Lateral Raise (Dumbbell) | 1 | 15–25 reps | @10 |
| 11 | Single Arm Overhead Tricep Extension | 1 | 15–25 reps | @10 |
| 12 | Preacher Curl (Dumbbell) | 1 | 15–25 reps | @10 |
| 13 | Decline Crunch (Weighted) | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 2 | Shoulder Press (Machine) | 1 | 6–10 reps | @10 |
| 3 | JM Press (Smith Machine) | 1 | 6–10 reps | @10 |
| 4 | Wide Grip Lat Pulldown | 1 | 6–10 reps | @10 |
| 5 | Barbell Row | 1 | 6–10 reps | @10 |
| 6 | Rear Delt Row | 1 | 6–10 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 8 | Alternating Dumbbell Curl | 1 | 8–12 reps | @10 |
| 9 | Lying Leg Curl | 1 | 15–25 reps | @10 |
| 10 | Leg Press | 1 | 15–25 reps | @10 |
| 11 | Leg Extension | 1 | 15–25 reps | @10 |
| 12 | Standing Calf Raise | 1 | 15–25 reps | @10 |
| 13 | Hanging Leg Raise | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Squat (Smith Machine) | 1 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 6–10 reps | @10 |
| 4 | Seated Calf Raise | 1 | 6–10 reps | @10 |
| 5 | Bench Press (Barbell) | 1 | 15–25 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 15–25 reps | @10 |
| 7 | Skull Crusher (Dumbbell) | 1 | 15–25 reps | @10 |
| 8 | Underhand Lat Pulldown | 1 | 15–25 reps | @10 |
| 9 | Seated Row (Cable) | 1 | 15–25 reps | @10 |
| 10 | Rear Delt Fly (Machine) | 1 | 15–25 reps | @10 |
| 11 | Overhead Tricep Extension (Cable) | 1 | 15–25 reps | @10 |
| 12 | Incline Curl (Dumbbell) | 1 | 15–25 reps | @10 |
| 13 | Decline Crunch (Weighted) | 1 | 15–25 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, TBJP Fullbody is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 70 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 Fullbody 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
TBJP Fullbody 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.
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