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TUT - Time under Tension 45+

Smarter Way of Training: The Power of Time Under Tension (TUT)

GM· Feb 2026

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Advanced, Intermediate, Beginner

Goal

Women's, Muscle

Equipment

Full Gym

Session length

60 min

As we enter the 45+ stage of life, our training priorities naturally evolve. Strength and vitality remain important-but safety, joint health, and quality of movement become essential. That’s exactly where the Time Under Tension (TUT) method delivers unmatched value. TUT training shifts the focus away from heavy weights and places it where it truly matters: controlled movement, muscular awareness, and purposeful execution. By slowing down each repetition and extending the time your muscles stay active, TUT provides a powerful, joint-friendly stimulus that builds strength, stability, and confidence without risking unnecessary strain. This approach helps you reconnect with your body, refine your technique, and improve overall movement quality. Instead of asking, “How much weight can I lift?”, TUT encourages a better question: “How well can I move?” If you want long-term progress, safer workouts, and a training style designed for real life not just gym numbers, TUT is the foundation we build on.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.7%

Upper Back

12.3%

Abs

11.4%

Front Delts

9.9%

Chest

8.4%

Quadriceps

8.4%

Biceps

6.9%

Hamstrings

6.9%

Lats

6.6%

Glutes

5.1%

Middle Delts

3.3%

Lower Back

2.1%

Forearms

1.8%

Calves

1.8%

Rear Delts

1.2%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	20 reps	@1–3
		1	16 reps	@4–6
		1	14 reps	@7–9
		1	10 reps	@9–10
2	Incline Bench Press (Dumbbell)	1	20 reps	@1–3
		1	16 reps	@4–6
		1	14 reps	@7–9
		1	10 reps	@9–10
3	Cable Crossover	1	21 reps	@6–8
		1	15 reps	@8–9
		1	9 reps	@9–10
4	Tricep Rope Push Down (Cable)	1	21 reps	@2–4
		1	15 reps	@8–9
		1	9 reps	@9–10
5	Overhead Tricep Extension (Cable)	1	20 reps	@4–6
		1	20 reps	@4–6
		1	20 reps	@4–6
6	Dip (Assisted)	1	8 reps	@6–10
		1	8 reps	@6–10
		1	8 reps	@6–10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8 reps	@1–3
		1	12 reps	@4–6
		1	16 reps	@7–9
		1	20 reps	@9–10
2	Bent Over Row (Barbell, Paused)	1	8 reps	@1–3
		1	12 reps	@4–6
		1	16 reps	@7–8
		1	20 reps	@9–10
3	Seated Row (Cable)	1	16 reps	@6–10
		1	16 reps	@6–10
		1	16 reps	@8–10
4	Face Pull	1	16 reps	@6–8
		1	16 reps	@6–8
		1	20 reps	@9–10
		1	20 reps	@9–10
5	Bicep Curl (Barbell)	1	16 reps	@6–10
		1	16 reps	@6–10
		1	16 reps	@6–10
6	Hammer Curl (Cable)	1	10 reps	@8–10
		1	10 reps	@8–10
		1	10 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Mobility Or Easy Walk	1	30–60 min	@1

#	Exercise	Sets	Reps	Load
1	Leg Extension	1	10 reps	@9–10
		1	14 reps	@6–8
		1	16 reps	@4–6
		1	20 reps	@1–3
2	Single Leg Romanian Deadlift	1	3 reps	@9–10
		1	9 reps	@6–8
		1	16 reps	@2–4
3	Romanian Deadlift (Trap Bar)	1	14 reps	@6–8
		1	14 reps	@6–8
		1	16 reps	@4–6
		1	16 reps	@4–6
4	Walking Lunge (Dumbbell)	1	20 reps	@2–4
		1	20 reps	@2–4
		1	20 reps	@2–4
5	Leg Curl	1	20 reps	@6–8
		1	12 reps	@1–4
		1	12 reps	@1–4
6	Single Leg Calf Raise (Weighted)	1	20 reps	@9–10
		1	20 reps	@9–10
		1	20 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	16 reps	@1–3
		1	14 reps	@4–6
		1	12 reps	@7–8
		1	10 reps	@9–10
2	Plank with Shoulder Taps	1	20 reps	@6–10
		1	20 reps	@6–10
		1	20 reps	@6–10
		1	20 reps	@6–10
3	Shrug (Trap Bar)	1	20 reps	@6–10
		1	20 reps	@6–10
		1	20 reps	@6–10
		1	20 reps	@6–10
4	Lying Leg Raise	1	12 reps	@6–10
		1	12 reps	@6–10
		1	12 reps	@6–10
		1	20 reps	@6–10
5	Cable Crunch	1	16 reps	@6–10
		1	16 reps	@6–10
		1	16 reps	@6–10
		1	16 reps	@6–10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, TUT - Time under Tension 45+ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.

TUT - Time under Tension 45+ is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

TUT - Time under Tension 45+ 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.

Get started

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