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TB Operator Pro Hypertrophy Bias

by Eric W.
6 athletes joined

Program Description

To be combined with conditioning 2-3x a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2024 07:04
  • Last Edited
    Jun 18, 2025 01:00

Summary

Unleash your potential with the TB Operator Pro Hypertrophy Bias program, a 6-week journey designed for serious lifters looking to maximize muscle growth. Comprising three intense training sessions per week, this program utilizes supersets and compound lifts like weighted dips, pull-ups, and barbell squats to target major muscle groups effectively. With a focus on progressive overload and tailored intensity, you'll build strength and size while pushing your limits. Equip your garage gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.8%
Glutes
14.6%
Hamstrings
12.5%
Triceps
10.4%
Lats
10.4%
Upper Back
8.3%
Chest
6.3%
Biceps
4.2%
Adductors
4.2%
Abs
4.2%
Lower Back
4.2%
Front Delts
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
70%
2
Squat (Barbell)
5
10 reps
65%
3
Trap Bar Deadlift
5
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
80%
2
Squat (Barbell)
5
8 reps
70%
3
Trap Bar Deadlift
5
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
1B
Pull-Up (Weighted)
7
3 reps
90%
2
Squat (Barbell)
5
6 reps
75%
3
Trap Bar Deadlift
5
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
70%
2
Squat (Barbell)
5
10 reps
65%
3
Trap Bar Deadlift
5
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
80%
2
Squat (Barbell)
5
8 reps
70%
3
Trap Bar Deadlift
5
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
1B
Pull-Up (Weighted)
7
3 reps
90%
2
Squat (Barbell)
5
6 reps
75%
3
Trap Bar Deadlift
5
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Trap Bar Deadlift
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Trap Bar Deadlift
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Squat (Barbell)
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Squat (Barbell)
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Week 1
1 / 6 Weeks
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
1B
Pull-Up (Weighted)
4 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
10 Reps
65%
3
Trap Bar Deadlift
5 Sets
10 Reps
65%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Trap Bar Deadlift
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Squat (Barbell)
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%