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Terrible Tony's Basic Strength

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Program Description

Terrible Tony’s Basic Strength Program is a 3-day-per-week full-body workout plan designed for beginner to intermediate lifters. Each session combines compound and regular lifts to maximize functional strength and muscle growth while keeping workouts under 60 minutes. With an additional two days of cardio, this plan supports overall fitness, endurance, and a balanced routine.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 25, 2025 03:23
  • Last Edited
    Jun 18, 2025 09:43

Summary

Transform your strength training with Terrible Tony's Basic Strength program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll focus on both push and pull movements, utilizing barbells and dumbbells to build foundational strength. Each session includes structured warm-ups and intense work sets to maximize your gains. Whether you're looking to increase your squat, deadlift, or overall endurance, this program will guide you every step of the way. Get ready to embrace the grind and elevate your fitness game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Barbell)
2
3
10 reps
8 reps
RPE 6
RPE 7.5
3
Lateral Raise (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Face Pull
2
3
15 reps
12 reps
RPE 6
RPE 9
5
Plank
3
1 mins
RPE 10
6
Side Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
RPE 6
2
Cardio
1
20-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown
4
-
4
Bent Over Row (Barbell)
5
-
5
Hanging Leg Raise
3
-
6
Face Pull
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
5-10 mins
-
2
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Overhead Press (Barbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Hamstring Curl
3
-
6
Lunge (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
10 Reps
8 Reps
@6
@9
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
8 Reps
@6
@7.5
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
@6
@8
4
Face Pull
2 Sets
3 Sets
15 Reps
12 Reps
@6
@9
5
Plank
3 Sets
1 mins
@10
6
Side Plank
3 Sets
1 mins
@10
Day 2
1
Cardio (Zone 2)
1 Set
5-10 mins
@6
2
Cardio
1 Set
20-40 mins
@7
Day 3
1
Deadlift (Barbell)
5 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Lat Pulldown
4 Sets
-
4
Bent Over Row (Barbell)
5 Sets
-
5
Hanging Leg Raise
3 Sets
-
6
Face Pull
5 Sets
-
Day 4
1
Cardio (Zone 2)
1 Set
5-10 mins
-
2
Cardio
1 Set
20-30 mins
-
Day 5
1
Leg Press
3 Sets
-
2
Overhead Press (Barbell)
4 Sets
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3
Bicep Curl (Dumbbell)
3 Sets
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4
Tricep Pushdown (Cable)
3 Sets
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5
Seated Hamstring Curl
3 Sets
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6
Lunge (Dumbbell)
3 Sets
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7
Farmer's Walk (Weighted)
2 Sets
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