TB Operator

by Braden Cordrey

1 athletes joined

Program Description

**TB Operator** is a dynamic 7-week program designed to elevate your strength and athletic performance through a blend of powerlifting and powerbuilding techniques. With 19 training sessions, you'll engage in foundational lifts like the Front Squat, Bench Press, and Deadlift, focusing on progressive overload to maximize your gains. This intermediate-level program requires access to a full gym and emphasizes both muscle growth and functional strength, making it perfect for those looking to enhance their overall athleticism. Get ready to push your limits and achieve your fitness goals!

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
50 minutes
Created
Jan 22, 2026 11:53
Last Edited
Jan 23, 2026 04:16

Muscle Engagement

Front

Back

MuscleSet

Upper Back

16.4%

Lats

12.7%

Quadriceps

10.2%

Glutes

10.2%

Hamstrings

10.2%

Chest

7.6%

Triceps

7.6%

Front Delts

7.6%

Forearms

7.4%

Lower Back

5.1%

Biceps

3.8%

Abs

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Front Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Pull-Up (Weighted)

5 reps

70%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

5 reps

70%

Day 1

Front Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

5 reps

80%

Day 1

Front Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

3 reps

90%

Day 1

Front Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

5 reps

75%

Day 1

Front Squat (Barbell)

3 reps

85%

Bench Press (Barbell)

3 reps

85%

Pull-Up (Weighted)

3 reps

85%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

3 reps

85%

Day 1

Front Squat (Barbell)

2 reps

95%

Bench Press (Barbell)

2 reps

95%

Pull-Up (Weighted)

2 reps

95%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

2 reps

95%

Day 1

Front Squat (Barbell)

1 reps

RPE 10

Bench Press (Barbell)

1 reps

RPE 10

Pull-Up (Weighted)

1 reps

RPE 10

Barbell Row

1 reps

RPE 10

Deadlift (Barbell)

1 reps

RPE 10

Day 2

Front Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Pull-Up (Weighted)

5 reps

70%

Farmer's Walk (Weighted)

2 mins

RPE 8

Deadlift (Barbell)

5 reps

70%

Day 2

Front Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Farmer's Walk (Weighted)

2 mins

RPE 8

Deadlift (Barbell)

5 reps

80%

Day 2

Front Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Farmer's Walk (Weighted)

2 mins

RPE 8

Deadlift (Barbell)

3 reps

90%

Day 2

Front Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Farmer's Walk (Weighted)

2 mins

RPE 8

Deadlift (Barbell)

5 reps

75%

Day 2

Front Squat (Barbell)

3 reps

85%

Bench Press (Barbell)

3 reps

85%

Pull-Up (Weighted)

3 reps

85%

Farmer's Walk (Weighted)

2 mins

RPE 8

Deadlift (Barbell)

3 reps

85%

Day 2

Front Squat (Barbell)

2 reps

95%

Bench Press (Barbell)

2 reps

95%

Pull-Up (Weighted)

2 reps

95%

Farmer's Walk (Weighted)

2 mins

RPE 8

Deadlift (Barbell)

2 reps

95%

Day 3

Front Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Pull-Up (Weighted)

5 reps

70%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

5 reps

70%

Day 3

Front Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

5 reps

80%

Day 3

Front Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

3 reps

90%

Day 3

Front Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

5 reps

75%

Day 3

Front Squat (Barbell)

3 reps

85%

Bench Press (Barbell)

3 reps

85%

Pull-Up (Weighted)

3 reps

85%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

3 reps

85%

Day 3

Front Squat (Barbell)

2 reps

95%

Bench Press (Barbell)

2 reps

95%

Pull-Up (Weighted)

2 reps

95%

Farmer's Walk (Weighted)

2 mins

RPE 8

Barbell Row

2 reps

95%

Day 1

Front Squat (Barbell)

3 Sets

5 Reps

70%

Bench Press (Barbell)

3 Sets

5 Reps

70%

Pull-Up (Weighted)

3 Sets

5 Reps

70%

Farmer's Walk (Weighted)

3 Sets

2 mins

Barbell Row

3 Sets

5 Reps

70%

Day 3

Front Squat (Barbell)

3 Sets

5 Reps

70%

Bench Press (Barbell)

3 Sets

5 Reps

70%

Pull-Up (Weighted)

3 Sets

5 Reps

70%

Farmer's Walk (Weighted)

3 Sets

2 mins

Barbell Row

3 Sets

5 Reps

70%

Day 2

Front Squat (Barbell)

3 Sets

5 Reps

70%

Bench Press (Barbell)

3 Sets

5 Reps

70%

Pull-Up (Weighted)

3 Sets

5 Reps

70%

Farmer's Walk (Weighted)

3 Sets

2 mins

Deadlift (Barbell)

3 Sets

5 Reps

70%