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DADS TITs & BIs split

by Gabe
1 athletes joined

Program Description

Bench

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 09:30
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unleash your strength with the DADS TITs & BIs split, a focused 2-week program designed for serious lifters. Train four days a week, emphasizing chest, back, and arms to build muscle and enhance definition. Each session features a variety of compound and isolation exercises, including barbell and dumbbell movements, ensuring a comprehensive approach to upper body strength. Get ready to elevate your gains and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Upper Back
12.7%
Front Delts
9.5%
Chest
9.3%
Quadriceps
9.3%
Biceps
9%
Middle Delts
9%
Rear Delts
7.4%
Lats
5.5%
Hamstrings
4.6%
Abs
3%
Glutes
2.8%
Lower Back
2%
Forearms
1.3%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-5 reps
4-8 reps
-
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Preacher Curl (Dumbbell)
2
-
4
Seated Dumbbell Curl
2
-
5
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-5 reps
4-8 reps
-
-
2
Incline Bench Press (Barbell)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Seated Dumbbell Curl
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Wide Grip Chest Supported Row
2
10-15 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Kelso Shrug
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Wide Grip Chest Supported Row
2
-
3
Single Arm High Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Extension (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-5 reps
4-8 reps
-
-
2
Seated Overhead Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Single Arm Rear Delt Fly (Cable)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-5 reps
4-8 reps
-
-
2
Seated Overhead Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Single Arm Rear Delt Fly (Cable)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
3
-
3A
Leg Extension
2
-
3B
Sissy Squat
2
-
3C
Reverse Nordic Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Leg Extension
2
-
2B
Sissy Squat
2
-
2C
Reverse Nordic Curl
2
-
3
Lying Leg Curl
3
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1-5 Reps
4-8 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
-
4
Seated Dumbbell Curl
2 Sets
-
5
Hammer Curl
2 Sets
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Wide Grip Chest Supported Row
2 Sets
10-15 Reps
-
3
Single Arm High Row (Cable)
2 Sets
8-12 Reps
-
4
Kelso Shrug
2 Sets
6-8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1-5 Reps
4-8 Reps
-
-
2
Seated Overhead Press (Barbell)
3 Sets
5-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
4
Single Arm Rear Delt Fly (Cable)
4 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3A
Leg Extension
2 Sets
-
3B
Sissy Squat
2 Sets
-
3C
Reverse Nordic Curl
2 Sets
-