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Will Tennyson

by Matt B.
16 athletes joined

Program Description

Body Building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2024 04:49
  • Last Edited
    Sep 14, 2025 10:29

Summary

Transform your fitness journey with the Will Tennyson program, a dynamic 4-week training plan designed for those ready to push their limits. Comprising five sessions each week, this program combines compound lifts and targeted exercises to build strength and muscle across all major muscle groups. With a focus on progressive overload and varied intensity, you'll challenge yourself while enjoying the flexibility of a garage gym setup. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Biceps
12.5%
Lats
10.3%
Front Delts
9%
Chest
8.4%
Hamstrings
8.1%
Middle Delts
7.6%
Quadriceps
7.2%
Triceps
6.6%
Rear Delts
5.1%
Glutes
4.8%
Abs
2%
Adductors
1.5%
Forearms
1.5%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Swiss Bar Bench
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Seated Side Lateral Raise
3
20 reps
-
6
Y Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Swiss Bar Bench
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Seated Side Lateral Raise
3
20 reps
-
6
Y Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Swiss Bar Bench
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Seated Side Lateral Raise
3
20 reps
-
6
Y Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Swiss Bar Bench
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Seated Side Lateral Raise
3
20 reps
-
6
Y Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Safety Bar Squat
2
12 reps
-
5
Spider Curl
3
20 reps
-
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
6B
Skull Crusher
2
1
10 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Safety Bar Squat
2
12 reps
-
5
Spider Curl
3
20 reps
-
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
6B
Skull Crusher
2
1
10 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Safety Bar Squat
2
12 reps
-
5
Spider Curl
3
20 reps
-
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
6B
Skull Crusher
2
1
10 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Leg Extension
3
20 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Safety Bar Squat
2
12 reps
-
5
Spider Curl
3
20 reps
-
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
6B
Skull Crusher
2
1
10 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
15 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Lat Pulldown (Neutral Grip)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Upright Row (Dumbbell)
3
20 reps
-
6
Face Pull
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
15 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Lat Pulldown (Neutral Grip)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Upright Row (Dumbbell)
3
20 reps
-
6
Face Pull
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
15 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Lat Pulldown (Neutral Grip)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Upright Row (Dumbbell)
3
20 reps
-
6
Face Pull
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
T-Bar Row
3
15 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Lat Pulldown (Neutral Grip)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Upright Row (Dumbbell)
3
20 reps
-
6
Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Squat (Barbell)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Squat (Barbell)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Squat (Barbell)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
-
2
Squat (Barbell)
3
15 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Swiss Bar Bench
3 Sets
15 Reps
-
4
T-Bar Row
3 Sets
15 Reps
-
5
Seated Side Lateral Raise
3 Sets
20 Reps
-
6
Y Raise
3 Sets
20 Reps
-
Day 2
1
Leg Curl
3 Sets
20 Reps
-
2
Leg Extension
3 Sets
20 Reps
-
3
Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Safety Bar Squat
2 Sets
12 Reps
-
5
Spider Curl
3 Sets
20 Reps
-
6A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
-
-
6B
Skull Crusher
2 Sets
1 Set
10 Reps
20 Reps
-
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
T-Bar Row
3 Sets
15 Reps
-
3
Dip (Weighted)
2 Sets
12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
20 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5B
Upright Row (Dumbbell)
3 Sets
20 Reps
-
6
Face Pull
4 Sets
20 Reps
-
Day 4
1
Leg Curl
3 Sets
20 Reps
-
2
Squat (Barbell)
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
2
Seated Row (Cable)
3 Sets
15 Reps
-
3
Bench Press (Barbell)
3 Sets
15 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-