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Tighty by Whitey

by Jade W.
5 athletes joined

Program Description

Designed to be difficult for beginner lifters in order to push the mind through physical struggle/failure.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 27, 2025 05:32
  • Last Edited
    Jan 29, 2025 02:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Chest Supported Row (Machine)
3
12 reps
RPE 6
6
Dumbbell Row
3
12 reps
RPE 6
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Chest Fly (Cable)
4
12 reps
RPE 7
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Dumbbell Row
4
12 reps
RPE 7
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Chest Fly (Cable)
6
8 reps
RPE 9
3
Incline Fly Press (Dumbbell)
6
8 reps
RPE 9
4
Lat Pulldown
6
8 reps
RPE 9
5
Chest Supported Row (Machine)
6
8 reps
RPE 9
6
Dumbbell Row
6
8 reps
RPE 9
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Chest Supported Row (Machine)
3
10 reps
RPE 6
6
Dumbbell Row
3
10 reps
RPE 6
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Fly (Cable)
5
12 reps
RPE 9
3
Incline Fly Press (Dumbbell)
5
12 reps
RPE 9
4
Lat Pulldown
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Dumbbell Row
5
12 reps
RPE 9
7
Push Up
1
100 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Fly (Cable)
5
12 reps
RPE 9
3
Incline Fly Press (Dumbbell)
5
12 reps
RPE 9
4
Lat Pulldown
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Dumbbell Row
5
12 reps
RPE 9
7
Push Up
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
60%
2
Goblet Squat
3
12 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 6
4
Standing Calf Raise
3
100 reps
RPE 10
5
Lateral Lunge (Weighted)
3
12 reps
RPE 6
6
Seated Calf Raise
2
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
70%
2
Goblet Squat
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Standing Calf Raise
4
100 reps
RPE 10
5
Lateral Lunge (Weighted)
4
12 reps
RPE 7
6
Seated Calf Raise
3
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Goblet Squat
6
8 reps
RPE 9
3
Leg Extension
6
8 reps
RPE 9
4
Standing Calf Raise
6
100 reps
RPE 10
5
Lateral Lunge (Weighted)
6
8 reps
RPE 9
6
Seated Calf Raise
4
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Goblet Squat
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Standing Calf Raise
3
100 reps
RPE 10
5
Lateral Lunge (Weighted)
3
10 reps
RPE 6
6
Seated Calf Raise
3
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
70%
2
Goblet Squat
5
12 reps
RPE 9
3
Leg Extension
5
12 reps
RPE 9
4
Standing Calf Raise
5
100 reps
RPE 10
5
Lateral Lunge (Weighted)
5
12 reps
RPE 9
6
Seated Calf Raise
5
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
70%
2
Goblet Squat
5
12 reps
RPE 9
3
Leg Extension
5
12 reps
RPE 9
4
Standing Calf Raise
5
100 reps
RPE 10
5
Lateral Lunge (Weighted)
5
12 reps
RPE 9
6
Seated Calf Raise
5
100 reps
RPE 9
7
Plank
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
70%
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
3
Preacher Curl (Barbell)
3
12 reps
RPE 6
4
Reverse Fly
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Shrug (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
70%
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
3
Preacher Curl (Barbell)
4
12 reps
RPE 7
4
Reverse Fly
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7
7
Shrug (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
6
8 reps
RPE 9
3
Preacher Curl (Barbell)
6
8 reps
RPE 9
4
Reverse Fly
6
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
6
8 reps
RPE 9
6
Tricep Pushdown (Cable)
6
8 reps
RPE 9
7
Shrug (Barbell)
6
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6
7
Shrug (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
70%
2
Overhead Tricep Extension (Cable)
5
12 reps
RPE 9
3
Preacher Curl (Barbell)
5
12 reps
RPE 9
4
Reverse Fly
5
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
12 reps
RPE 9
7
Shrug (Barbell)
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
70%
2
Overhead Tricep Extension (Cable)
5
12 reps
RPE 9
3
Preacher Curl (Barbell)
5
12 reps
RPE 9
4
Reverse Fly
5
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
12 reps
RPE 9
7
Shrug (Barbell)
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 6
5
Chest Supported Row (Machine)
3
12 reps
RPE 6
6
Push Up
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Pull-Up (Bodyweight)
4
12 reps
RPE 10
4
Bent Over Row (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Push Up
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Chest Press (Machine)
6
8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Bent Over Row (Barbell)
6
8 reps
RPE 9
5
Chest Supported Row (Machine)
6
8 reps
RPE 9
6
Push Up
1
2
100 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Chest Press (Machine)
3
10 reps
RPE 6
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 6
5
Chest Supported Row (Machine)
3
10 reps
RPE 6
6
Push Up
1
2
100 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Press (Machine)
5
12 reps
RPE 9
3
Pull-Up (Bodyweight)
4
12 reps
RPE 10
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Push Up
1
4
100 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
70%
2
Chest Press (Machine)
5
12 reps
RPE 9
3
Pull-Up (Bodyweight)
4
12 reps
RPE 10
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Chest Supported Row (Machine)
5
12 reps
RPE 9
6
Push Up
1
4
100 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
60%
2
Hamstring Curl
3
12 reps
RPE 6
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Hyperextension
3
12 reps
RPE 6
5
Nordic Curl
3
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Hamstring Curl
4
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Hyperextension
4
12 reps
RPE 7
5
Nordic Curl
4
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Hamstring Curl
6
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
6
8 reps
RPE 9
4
Hyperextension
6
8 reps
RPE 9
5
Nordic Curl
4
8 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Hamstring Curl
3
10 reps
RPE 6
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Hyperextension
3
10 reps
RPE 6
5
Nordic Curl
3
10 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hamstring Curl
5
12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 9
4
Hyperextension
5
12 reps
RPE 9
5
Nordic Curl
5
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hamstring Curl
5
12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 9
4
Hyperextension
5
12 reps
RPE 9
5
Nordic Curl
5
12 reps
RPE 10
6
Plank
1
1
4 mins
RPE 10
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Chest Fly (Cable)
3 Sets
12 Reps
@6
3
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@6
6
Dumbbell Row
3 Sets
12 Reps
@6
7
Push Up
1 Set
100 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
60%
2
Goblet Squat
3 Sets
12 Reps
@6
3
Leg Extension
3 Sets
12 Reps
@6
4
Standing Calf Raise
3 Sets
100 Reps
@10
5
Lateral Lunge (Weighted)
3 Sets
12 Reps
@6
6
Seated Calf Raise
2 Sets
100 Reps
@9
7
Plank
1 Set
4 mins
@10
Day 3
1
Overhead Press (Barbell)
4 Sets
12 Reps
70%
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
3
Preacher Curl (Barbell)
3 Sets
12 Reps
@6
4
Reverse Fly
3 Sets
12 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
7
Shrug (Barbell)
3 Sets
12 Reps
@6
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Chest Press (Machine)
3 Sets
12 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@6
6
Push Up
3 Sets
12 Reps
@6
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
60%
2
Hamstring Curl
3 Sets
12 Reps
@6
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@6
4
Hyperextension
3 Sets
12 Reps
@6
5
Nordic Curl
3 Sets
12 Reps
@10
6
Plank
1 Set
1 Set
4 mins
@10
@10