5.0
(1 rating)
Program Description
Squat and BP focus.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout80 minutes
- CreatedMay 11, 2024 05:16
- Last EditedJun 18, 2025 10:58
Summary
Unleash your strength with the TBT program, a comprehensive 7-week training plan designed to elevate your fitness game. Committing to six days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups. Each session is structured to maximize intensity and promote muscle growth, ensuring you stay challenged and motivated throughout the journey. Perfect for those with access to a garage gym, this program will help you build strength, improve endurance, and sculpt your physique effectively. Get ready to transform your workouts and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
72%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
74%
2
Back Extension (Weighted)
3
7 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 9
5
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
76%
2
Back Extension (Weighted)
3
7 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 9
5
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Back Extension (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
6-12 reps
RPE 9
5
Chest Supported Barbell Row
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
5
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
76%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Incline Fly Press (Dumbbell)
4
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8 reps
5 reps
82%
82%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
83%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
84%
2
Incline Fly Press (Dumbbell)
5
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
77%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
79%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
81%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
69%
2
Back Extension (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Dumbbell Row
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9
6
Chest Supported Barbell Row
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
6
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
88%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
89%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
6
Chest Supported Barbell Row
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
77%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
79%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
81%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
69%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
French Press
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
2
1
8-12 reps
8-120 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
88%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
89%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
82%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
84%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72%
2
Back Extension (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Dumbbell Row
2
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
91%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
92%
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
82%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
4 reps
84%
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
72%
2
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
French Press
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
91%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
92%
2
Incline Fly Press (Dumbbell)
5
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
French Press
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
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 Press3 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 Row3 Sets
8-10 Reps
@9
5
Pull-Up (Bodyweight)3 Sets
8-10 Reps
@9
6
Chest Supported Barbell Row3 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 Press3 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 Row3 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 Press3 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 Row3 Sets
AMRAP
@9