The Most 'Optimal' Exercises for EVERY Muscle TNF
Casey Kelly & TNF Workout Plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 5–8 reps |
| 2 | Pec Deck (Machine) | 3 | 6–10 reps |
| 3 | Lateral Raise (Machine) | 3 | 6–10 reps |
| 4 | JM Press (Smith Machine) | 3 | 5–8 reps |
| 5 | Tricep Extension (Cable) | 2 | 5–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 2 | 5–8 reps |
| 2 | Pull-Up (Weighted) | 2 | 6–12 reps |
| 3 | High To Low Row | 2 | 5–8 reps |
| 4 | Reverse Pec Deck | 2 | 5–8 reps |
| 5 | Preacher Curl (Machine) | 3 | 6–12 reps |
| 6 | Seated Bicep Curl (Elbow Supported Machine) | 2 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 8–15 reps |
| 2 | Hack Squat | 2 | 5–8 reps |
| 3 | Leg Extension | 3 | 6–12 reps |
| 4 | Leg Curl | 3 | 5–10 reps |
| 5 | Standing Calf Raise | 3 | 5–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–8 reps |
| 2 | Wide Grip Lat Pulldown | 2 | 6–10 reps |
| 3 | Pec Deck (Machine) | 2 | 6–10 reps |
| 4 | Chest Supported Row (Dumbbell) | 2 | 5–8 reps |
| 5 | Lateral Raise (Cable) | 3 | 6–10 reps |
| 6 | Favourite Of The 2 Bicep Exercises | 3 | 5–8 reps |
| 7 | Tricep Extension (Cable) | 3 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Hamstring Curl | 3 | 5–10 reps |
| 2 | Stiff Leg Deadlift | 2 | 5–8 reps |
| 3 | Leg Extension | 3 | 6–12 reps |
| 4 | Hip Adductor (Machine) | 2 | 6–10 reps |
| 5 | Standing Calf Raise | 3 | 5–10 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Most 'Optimal' Exercises for EVERY Muscle TNF is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.
The Most 'Optimal' Exercises for EVERY Muscle TNF is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Most 'Optimal' Exercises for EVERY Muscle TNF 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
