Tbjp inspired high intensity
Hypertrophy focused but including big 4 movements for some strength focus as well.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Standing Shoulder Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 3 | JM Press (Smith Machine) | 1 | 6–10 reps | @10 |
| 4 | Underhand Lat Pulldown | 1 | 6–10 reps | @10 |
| 5 | Chest Supported Row (Dumbbell) | 1 | 6–10 reps | @10 |
| 6 | Lateral Raise (Cable) | 1 | 8–12 reps | @10 |
| 7 | Bicep Curl (Cable) | 1 | 8–12 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 9 | Calf Raise (Leg Press) | 1 | 12–25 reps | @10 |
| 10 | Seated Hamstring Curl | 1 | 12–25 reps | @10 |
| 11 | Leg Press (45 Degrees) | 1 | 12–25 reps | @10 |
| 12 | Leg Extension | 1 | 12–25 reps | @10 |
| 13 | Russian Twist | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 6–10 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 3 | Squat (Smith Machine) | 1 | 6–10 reps | @10 |
| 4 | Leg Extension | 1 | 6–10 reps | @10 |
| 5 | Incline Chest Press (Machine) | 1 | 8–15 reps | @10 |
| 6 | Shoulder Press (Machine) | 1 | 8–15 reps | @10 |
| 7 | Dip (Bodyweight) | 1 | 8–25 reps | @10 |
| 8 | Chest Supported Row (Machine) | 1 | 8–15 reps | @10 |
| 9 | Lat Prayer | 1 | 8–15 reps | @10 |
| 10 | Lu Raise | 1 | 8–15 reps | @10 |
| 11 | Incline Curl (Dumbbell) | 1 | 8–15 reps | @10 |
| 12 | Single Arm Tricep Extension (Cable) | 1 | 8–15 reps | @10 |
| 13 | Leg Raise (Captain's Chair) | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Bench Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 3 | Close Grip Bench Press (Smith Machine) | 1 | 6–10 reps | @10 |
| 4 | Lat Pulldown (Single Arm) | 1 | 6–10 reps | @10 |
| 5 | Seated Row (Cable) | 1 | 6–10 reps | @10 |
| 6 | Upright Row (Dumbbell) | 1 | 8–12 reps | @10 |
| 7 | Preacher Curl (Dumbbell) | 1 | 8–12 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 9 | Calf Raise (Leg Press) | 1 | 12–25 reps | @10 |
| 10 | Hyperextension | 1 | 8–25 reps | @10 |
| 11 | Leg Press | 1 | 12–25 reps | @10 |
| 12 | Sissy Squat | 1 | 8–25 reps | @10 |
| 13 | Decline Sit Up (Bodyweight) | 1 | 10–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Single Leg Press | 1 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 6–10 reps | @10 |
| 4 | Standing Calf Raise | 1 | 6–10 reps | @10 |
| 5 | Chest Press (Machine) | 1 | 8–15 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 8–15 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 1 | 8–15 reps | @10 |
| 8 | Chin-Up (Bodyweight) | 1 | 8–25 reps | @10 |
| 9 | Seated Wide-Grip Row (Cable) | 1 | 8–25 reps | @10 |
| 10 | Lateral Raise (Dumbbell) | 1 | 8–15 reps | @10 |
| 11 | Pinwheel Curl | 1 | 8–15 reps | @10 |
| 12 | Single Arm Overhead Tricep Extension | 1 | 8–15 reps | @10 |
| 13 | Cable Crunch | 1 | 12–25 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Tbjp inspired high intensity is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Tbjp inspired high intensity is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tbjp inspired high intensity is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
