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WTF am i doing

by TI

Program Description

Unlock your potential with the "WTF am I doing" program, an 8-week journey designed for those ready to take their training to the next level. Committing just 4 days a week, you'll engage in a structured regimen that blends strength, endurance, and functional movements to enhance your overall fitness. Whether you're looking to build muscle, increase stamina, or refine your technique, this program will guide you through each phase with clarity and purpose. Get ready to transform your workouts and discover what you’re truly capable of!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 06, 2025 06:25
  • Last Edited
    Oct 06, 2025 06:26
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Quadriceps
12.7%
Hamstrings
12.7%
Upper Back
9.6%
Triceps
7.2%
Front Delts
6.3%
Abs
5.7%
Lower Back
5.4%
Chest
5.2%
Middle Delts
5.2%
Lats
4.8%
Biceps
4%
Rear Delts
2.7%
Calves
2.2%
Adductors
2.1%
Abductors
0.4%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Plank To Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Bridge (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Lying Reverse Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Plank To Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-