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TBT
by Arnold H.
5.0
(1 rating)
Program Description
Squat and BP focus.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
80 minutes
Created
May 11, 2024 05:16
Last Edited
May 14, 2024 06:27
down_app
Week 1
1 / 7 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
72%
2
Incline Fly Press (Dumbbell)
4 Sets
6-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
77%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
6 Reps
77%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)
6 Sets
4 Reps
80%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
Day 6
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
72%
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
5
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
74%
2
Back Extension (Weighted)
3 Sets
7 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@9
5
Chest Supported Barbell Row
3 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
74%
2
Incline Fly Press (Dumbbell)
4 Sets
6-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
79%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
6 Reps
79%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)
6 Sets
4 Reps
82%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
Day 6
1
Bench Press (Barbell)
6 Sets
4 Reps
82%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
76%
2
Back Extension (Weighted)
3 Sets
7 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@9
5
Chest Supported Barbell Row
3 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
76%
2
Incline Fly Press (Dumbbell)
4 Sets
6-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 3
1
Squat (Barbell)
6 Sets
6 Reps
81%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
6 Sets
6 Reps
81%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)
7 Sets
4 Reps
84%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
Day 6
1
Bench Press (Barbell)
7 Sets
4 Reps
84%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
72%
2
Incline Fly Press (Dumbbell)
4 Sets
6-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Back Extension (Weighted)
2 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
6-12 Reps
@9
5
Chest Supported Barbell Row
2 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
69%
2
Back Extension (Weighted)
2 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Dumbbell Row
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
2 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
69%
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9
4
French Press
2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
AMRAP
@9
Day 5
1
Squat (Barbell)
3 Sets
4 Reps
72%
2
Back Extension (Weighted)
2 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Dumbbell Row
2 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
Day 6
1
Bench Press (Barbell)
3 Sets
4 Reps
72%
2
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
French Press
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
82%
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@9
5
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
8 Reps
5 Reps
82%
82%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
French Press
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
87%
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Dumbbell Row
3 Sets
6-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@9
6
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
87%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
French Press
2 Sets
1 Set
8-12 Reps
8-120 Reps
@9
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 5
1
Squat (Barbell)
5 Sets
2 Reps
90%
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Dumbbell Row
3 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 6
1
Bench Press (Barbell)
5 Sets
2 Reps
90%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
French Press
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Bench Press (Barbell)
6 Sets
5 Reps
83%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
French Press
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 6
1
Bench Press (Barbell)
6 Sets
2 Reps
91%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 5
1
Squat (Barbell)
6 Sets
2 Reps
91%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
6 Sets
3 Reps
88%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
6 Sets
3 Reps
88%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
83%
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@9
5
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
84%
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
5
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
6 Sets
5 Reps
84%
2
Incline Fly Press (Dumbbell)
5 Sets
6-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
2 Sets
3 Reps
89%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row
3 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
2 Sets
3 Reps
89%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 5
1
Squat (Barbell)
1 Set
AMRAP
92%
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 6
1
Bench Press (Barbell)
1 Set
AMRAP
92%
2
Incline Fly Press (Dumbbell)
5 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
French Press
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9