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Teehee

by Tit D.

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 04:15
  • Last Edited
    Jun 18, 2025 11:55

Summary

Embark on an 8-week journey with the Teehee program, designed for those ready to elevate their strength and physique. Committing just three days a week, you'll engage in a balanced mix of barbell and cable exercises, targeting major muscle groups to build power and endurance. Each session includes staples like the Bench Press, Squat, and Deadlift, ensuring you develop a solid foundation while keeping workouts dynamic and effective. Get ready to push your limits and achieve your fitness goals with this structured and supportive training plan!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.8%
Quadriceps
10.5%
Front Delts
10%
Triceps
10%
Biceps
9.7%
Upper Back
7.9%
Calves
7.6%
Glutes
7.3%
Chest
6.8%
Hamstrings
5.9%
Lats
4.8%
Abs
2.3%
Adductors
1.8%
Lower Back
1.8%
Forearms
1.4%
Rear Delts
1.1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
T-Bar Row
4
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
4
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
8 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
T-Bar Row
4 Sets
10 Reps
-
4
Hammer Curl (Cable)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
4 Sets
10 Reps
-
7
Standing Calf Raise
4 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Bench Press (Close Grip)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
3 Sets
8 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-