TBJP Upper Lower
Jordan Peters’ high intensity training. Adjusted volume to my liking and can modify.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 2 | Pendulum Squat | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 3 | Leg Curl | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 5 | Leg Extension | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 6 | Standing Calf Raise | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 7 | Hanging Leg Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 2 | Hack Squat | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 3 | Hip Thrust (Machine) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 4 | Leg Extension | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 5 | Standing Calf Raise | 1 | 6–8 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 6 | Hanging Leg Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 3 | Close Grip Bench Press (Smith Machine) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 4 | Pec Deck (Machine) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 5 | Lateral Raise Multi Flight | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 6 | Pull-Up (Assisted) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 7 | Seated Row (Machine) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 8 | Tricep Pushdown (Cable) | 1 | 6–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 9 | Tricep Extension (Machine) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 10 | Reverse Bicep Curl | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 11 | Bicep Curl (Cable) | 1 | 6–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 12 | Reverse Pec Deck | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 13 | Cable Crunch | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 2 | Seated Military Press (Smith Machine) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 3 | Close Grip Bench Press (Smith Machine) | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 4 | Dip (Assisted) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 5 | One Arm Lateral Raise (Cable) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 6 | Wide Grip Lat Pulldown | 1 | 5–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 7 | Underhand Lat Pulldown | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 8 | Overhead Tricep Extension (Cable) | 1 | 6–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 9 | Skull Crusher (Smith) | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 10 | Preacher Curl | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 11 | Underhand Pull-down biceps | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 12 | Rear Delt Fly Unilateral | 1 | 6–8 reps | @10 |
| 1 | 10–13 reps | @10 | ||
| 13 | Side Crunch (Cable) | 1 | 6–8 reps | @10 |
| 1 | 10–13 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 Upper Lower 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 Upper Lower 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 Upper Lower 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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