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Tenbux4

by Jared Tuttle
1 athletes joined

Program Description

Dollars

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 25, 2025 08:05
  • Last Edited
    Aug 31, 2025 07:06

Summary

Unleash your potential with the Tenbux4 program, an 8-week strength training journey designed for those ready to elevate their fitness game. Committing to just 4 days a week, you'll tackle a variety of exercises targeting major muscle groups, including the chest, back, legs, and arms, using both dumbbells and machines. Each session is crafted to challenge your limits, with a focus on progressive overload to build strength and muscle definition. Get ready to transform your physique and boost your confidence with every rep!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.5%
Quadriceps
12.5%
Upper Back
10.4%
Chest
8.3%
Front Delts
8.3%
Triceps
8.3%
Lats
8.3%
Biceps
8.3%
Glutes
8.3%
Middle Delts
6.3%
Forearms
2.1%
Rear Delts
2.1%
Lower Back
2.1%
Abs
2.1%
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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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Pendulum Squat
3
6-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
3
Pendulum Squat
3 Sets
6-8 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
3
Pendulum Squat
3 Sets
6-8 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9