Program Description
Similar goal as the original Ted Chepic Program, but it is condensed to 4 days without the less necessary polish exercises. If you care about calves, my bad…this program will build the major muscles for the Ted Chepic look while allotting you another day for the grind outside of the gym. A small amount of gains are cost, but it’s like 90% the same (plus a bit more legs and slightly more even distribution).
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 23, 2026 09:03
- Last EditedFeb 23, 2026 09:26
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.9%
Quadriceps
11%
Upper Back
10.1%
Triceps
9.2%
Glutes
9.2%
Front Delts
7.3%
Biceps
7.3%
Lats
7.3%
Chest
5.5%
Lower Back
5.5%
Abs
5.5%
Middle Delts
4.6%
Rear Delts
2.8%
Forearms
1.8%
Adductors
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
Pull-Up (Assisted)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
15-20 reps
-
3B
Leg Curl
3
8-15 reps
-
4
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Shrug
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Incline Chest Press (Machine)
3
8-12 reps
-
2B
T-Bar Row
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Lateral Raise (Machine)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
6-8 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Nordic Curl
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5 Reps
-
1B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
2A
AD Press3 Sets
6-10 Reps
-
2B
Pull-Up (Assisted)3 Sets
8-12 Reps
-
3A
Pec Deck (Machine)3 Sets
12-15 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
Day 3
1A
Power Shrug3 Sets
6-10 Reps
-
1B
Chin-Up (Weighted)3 Sets
4-8 Reps
-
2A
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
2B
T-Bar Row3 Sets
10-15 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
10-15 Reps
-
3B
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
4A
Lateral Raise (Machine)3 Sets
10-15 Reps
-
4B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Front Squat (Barbell)3 Sets
6-8 Reps
-
3
Hyperextension3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
15-20 Reps
-
5
Nordic Curl3 Sets
6-8 Reps
-
Day 2
1
Squat (Paused)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3A
Leg Extension3 Sets
15-20 Reps
-
3B
Leg Curl3 Sets
8-15 Reps
-
4
Abs Crunch (Machine)3 Sets
10-15 Reps
-