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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!
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4.8 Stars with 10, 000+ Ratings
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
-