Teenage Mutant Turtle Power

by Morgan C.

1 athletes joined

Program Description

Get Thick and Strong Monday - Wednesday- Friday 3 Days Per Week

Program Overview

Level
Novice, Intermediate
Goal
Athletics, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 21, 2025 10:54
Last Edited
Aug 31, 2025 07:02

Summary

Unleash your inner hero with the Teenage Mutant Turtle Power program! This 4-week, 3-day-a-week training plan is designed to build strength and muscle using classic barbell exercises like squats, deadlifts, and bench presses, alongside bodyweight movements to enhance overall fitness. Each session focuses on compound lifts and targeted supersets, ensuring you maximize your gains while keeping your workouts dynamic and engaging. Get ready to channel your strength and transform your physique—let’s do this!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.3%

Chest

10.9%

Triceps

10.4%

Biceps

9.8%

Glutes

9.7%

Front Delts

8.8%

Upper Back

7.9%

Lats

7.5%

Hamstrings

Middle Delts

Adductors

3.3%

Abs

3.2%

Lower Back

2.1%

Forearms

1.7%

Rear Delts

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

60%

65%

Bench Press (Barbell)

8 reps

55%

60%

65%

70%

Deadlift (Barbell)

5 reps

60%

65%

70%

Bent Over Row (Barbell)

10 reps

Bicep Curl (Barbell)

10 reps

Deficit Push Up

10 reps

Day 1

Squat (Barbell)

8 reps

50%

55%

60%

Bench Press (Barbell)

5 reps

65%

70%

75%

77%

Deadlift (Barbell)

5 reps

65%

70%

75%

Bent Over Row (Barbell)

5 reps

Bicep Curl (Barbell)

10 reps

Deficit Push Up

10 reps

Day 1

Squat (Barbell)

5 reps

60%

65%

70%

Bench Press (Barbell)

10 reps

57%

60%

65%

70%

Deadlift (Barbell)

8 reps

60%

70%

75%

Bent Over Row (Barbell)

10 reps

Bicep Curl (Barbell)

10 reps

Deficit Push Up

10 reps

Day 1

Squat (Barbell)

8 reps

55%

60%

63%

68%

Bench Press (Barbell)

5 reps

65%

72%

78%

80%

85%

Deadlift (Barbell)

5 reps

65%

70%

75%

80%

Bent Over Row (Barbell)

5 reps

Bicep Curl (Barbell)

10 reps

Deficit Push Up

10 reps

Day 2

Squat (Barbell)

5 reps

60%

65%

70%

Overhead Press (Barbell)

10 reps

Pull-Up (Bodyweight)

3 reps

Bench Press (Close Grip)

10 reps

50%

Hammer Curl (Dumbbell)

15 reps

Skull Crusher (Barbell)

15 reps

Day 2

Squat (Barbell)

10 reps

50%

55%

57%

Overhead Press (Barbell)

5 reps

Pull-Up (Bodyweight)

3 reps

Bench Press (Close Grip)

8 reps

50%

52%

55%

57%

Hammer Curl (Dumbbell)

15 reps

Skull Crusher (Barbell)

15 reps

Day 2

Squat (Barbell)

5 reps

60%

65%

70%

75%

Overhead Press (Barbell)

5 reps

Pull-Up (Bodyweight)

4 reps

Bench Press (Close Grip)

5 reps

55%

60%

62%

65%

Hammer Curl (Dumbbell)

15 reps

Skull Crusher (Barbell)

15 reps

Day 2

Squat (Barbell)

5 reps

65%

70%

75%

80%

Overhead Press (Barbell)

8 reps

Pull-Up (Bodyweight)

4 reps

Bench Press (Close Grip)

10 reps

50%

52%

55%

Hammer Curl (Dumbbell)

15 reps

Skull Crusher (Barbell)

15 reps

Day 3

Squat (Barbell)

5 reps

60%

65%

70%

Bench Press (Barbell)

5 reps

65%

70%

75%

Deadlift (Barbell)

8 reps

55%

60%

65%

Single Arm Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

12-15 reps

Bicep Curl (Barbell)

12-15 reps

Day 3

Squat (Barbell)

5 reps

60%

65%

70%

73%

Bench Press (Barbell)

8 reps

60%

65%

70%

73%

Deadlift (Barbell)

10 reps

50%

55%

57%

Single Arm Row (Dumbbell)

6 reps

Lateral Raise (Dumbbell)

12-15 reps

Bicep Curl (Barbell)

12-15 reps

Day 3

Squat (Barbell)

5 reps

60%

65%

70%

75%

Bench Press (Barbell)

5 reps

65%

72%

78%

82%

Deadlift (Barbell)

5 reps

65%

70%

75%

80%

Single Arm Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

12-15 reps

Bicep Curl (Barbell)

12-15 reps

Day 3

Squat (Barbell)

3 reps

65%

70%

75%

80%

85%

Bench Press (Barbell)

8 reps

60%

65%

70%

73%

75%

Deadlift (Barbell)

5 reps

70%

75%

80%

82%

85%

Single Arm Row (Dumbbell)

6 reps

Lateral Raise (Dumbbell)

12-15 reps

Bicep Curl (Barbell)

12-15 reps

Day 1

Squat (Barbell)

1 Set

2 Sets

5 Reps

60%

65%

Bench Press (Barbell)

1 Set

8 Reps

55%

60%

65%

70%

Deadlift (Barbell)

1 Set

5 Reps

60%

65%

70%

Bent Over Row (Barbell)

3 Sets

10 Reps

Bicep Curl (Barbell)

3 Sets

10 Reps

Deficit Push Up

3 Sets

10 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

60%

65%

70%

Overhead Press (Barbell)

3 Sets

10 Reps

Pull-Up (Bodyweight)

4 Sets

3 Reps

Bench Press (Close Grip)

3 Sets

10 Reps

50%

Hammer Curl (Dumbbell)

3 Sets

15 Reps

Skull Crusher (Barbell)

3 Sets

15 Reps

Day 3

Squat (Barbell)

1 Set

5 Reps

60%

65%

70%

Bench Press (Barbell)

1 Set

5 Reps

65%

70%

75%

Deadlift (Barbell)

1 Set

8 Reps

55%

60%

65%

Single Arm Row (Dumbbell)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Bicep Curl (Barbell)

3 Sets

12-15 Reps