50 Master Time Under Tension (TUT) Workouts – Powerful Routines to Build Strength & Muscle
- Guy Plijnaar
- Mar 18
- 10 min read
Updated: Mar 19
What Are TUT Workouts?
TUT (Time Under Tension) workouts focus on slowing down movements to maximize muscle activation, endurance, and hypertrophy (muscle growth). Instead of performing reps quickly, each repetition is executed at a controlled tempo, emphasizing the eccentric (lowering) and concentric (lifting) phases.
By increasing the duration muscles are under strain, TUT workouts enhance strength and endurance without requiring additional weight. This makes them ideal for bodyweight training, weighted exercises, kettlebell routines, injury rehabilitation, and muscle growth.
Why Use TUT Workouts?
Maximize muscle growth by increasing time under load
Improve strength endurance without needing heavy resistance
Enhance control & stability for injury prevention
Great for bodyweight, dumbbell, and kettlebell training, making workouts more versatile
How TUT Works
TUT is measured in seconds per rep. For example, a 4-1-2-0 tempo means:
4 seconds lowering (eccentric phase)
1-second pause at the bottom
2 seconds lifting (concentric phase)
0 seconds rest before the next rep
By controlling rep speed, muscles stay activated for a longer duration, leading to greater muscle stimulation and growth.
50 Best TUT Workouts to Build Strength & Muscle
Each workout below follows the TUT principle by incorporating controlled movement tempos and extended time under tension to maximize muscle activation.
1. Strength & Stability Challenge
Goal: Full-body endurance & control
AMRAP 12 Minutes:
6 Slow Push-Ups (4-1-4-0 Tempo)
8 TUT Air Squats (5-0-5-0 Tempo)
6 Bulgarian Split Squats per leg (5-1-3-0 Tempo)
30-Second Isometric Plank Hold
Rest: 30 seconds between rounds
2. Core Control & Endurance
Goal: Improve core stability & muscular endurance
3 Rounds for Time:
8 Super Slow Bicycle Crunches per side (3-2-3-0 Tempo)
30-Second Hollow Body Hold
6 TUT Dips (4-1-4-0 Tempo)
12 Deep Tempo Step-Ups (5-0-5-0 Tempo)
Rest: 45 seconds between rounds
3. Upper-Body Strength & Control
Goal: Develop chest, shoulders, and triceps
For Time – 4 Rounds:
8 Slow Motion Push-Ups (3-1-3-0 Tempo)
6 Negative Pull-Ups (6-1-2-0 Tempo)
12 Isometric Push-Up Holds (0-30-0-0 Tempo)
30-Second Side Plank per side
Rest: 1 minute between rounds
4. Full-Body Burnout
Goal: Increase muscular endurance
EMOM – 20 Minutes
5 rounds:
Minute 1: 10 TUT Squats (5-0-5-0 Tempo)
Minute 2: 8 Eccentric Lunges per leg (6-0-3-0 Tempo)
Minute 3: 6 TUT Burpees (4-1-4-0 Tempo)
Minute 4: 20-Second Wall Sit (0-0-0-20 Tempo)
5. Leg Day Endurance
Goal: Build lower-body strength and control
For Time – 3 Rounds:
10 Deep Tempo Step-Ups (5-0-5-0 Tempo)
8 Bulgarian Split Squats per leg (5-1-3-0 Tempo)
12 TUT Air Squats (5-0-5-0 Tempo)
30-Second Wall Sit (0-0-0-30 Tempo)
Rest: 45 seconds between rounds
6. Core Stability & Strength
Goal: Strengthen core endurance and control
AMRAP – 15 Minutes:
10 Slow Tuck-Ups (3-2-3-0 Tempo)
30-Second Hollow Hold
12 TUT Bicycle Crunches per side (3-2-3-0 Tempo)
30-Second Side Plank per side
7. Upper-Body Strength & Core
Goal: Develop pushing and pulling strength with core stability
For Time - 4 Rounds:
8 TUT Push-Ups (4-1-4-0 Tempo)
6 Negative Pull-Ups (6-1-2-0 Tempo)
12 Super Slow Bicycle Crunches (3-2-3-0 Tempo)
20-Second Isometric Push-Up Hold
Rest: 1 minute between rounds
8. Explosive Control Challenge
Goal: Build power and control in explosive movements
EMOM – 16 Minutes
4 Rounds:
Minute 1: 8 Slow Burpees (4-1-4-0 Tempo)
Minute 2: 12 Controlled Jump Squats (3-2-3-0 Tempo)
Minute 3: 10 TUT Dips (4-1-4-0 Tempo)
Minute 4: 20-Second Hollow Hold
9. Lower-Body Power & Control
Goal: Strengthen quads, hamstrings, and glutes
For Time – 3 Rounds:
8 Deep Tempo Step-Ups per leg (5-0-5-0 Tempo)
10 Bulgarian Split Squats per leg (5-1-3-0 Tempo)
30-Second Isometric Lunge Hold per leg
10 Slow Lateral Lunges (3-2-3-0 Tempo)
Rest: 45 seconds between rounds
10. The Ultimate TUT Burnout
Goal: Total-body muscle endurance challenge
AMRAP – 10 Minutes:
6 Negative Pull-Ups (6-1-2-0 Tempo)
8 TUT Push-Ups (4-1-4-0 Tempo)
10 TUT Squats (5-0-5-0 Tempo)
30-Second Plank Hold
11. Dumbbell TUT Power Circuit
Goal: Strength endurance with dumbbells
AMRAP – 12 Minutes:
8 Dumbbell Front Squats (5-0-5-0 Tempo)
6 Slow Dumbbell Shoulder Press (4-1-4-0 Tempo)
10 TUT Bent-Over Rows (4-0-4-0 Tempo)
30-Second Isometric Plank Hold with Dumbbells
Rest: 30 seconds between rounds
12. Kettlebell Strength Control
Goal: Improve full-body strength and core control
For Time – 4 Rounds:
8 Slow Goblet Squats (5-1-5-0 Tempo)
10 Controlled Kettlebell Swings (4-0-4-0 Tempo)
6 Slow Turkish Get-Ups (3 per side)
30-Second Kettlebell Farmer’s Hold
Rest: 45 seconds between rounds
13. Barbell Strength & Hypertrophy
Goal: Maximize hypertrophy using a slow eccentric phase
For Time – 3 Rounds:
6 Slow Barbell Deadlifts (5-1-3-0 Tempo)
8 TUT Bench Press (4-1-4-0 Tempo)
10 Barbell Reverse Lunges (4-0-4-0 Tempo)
12 Barbell Rows (4-1-4-0 Tempo)
Rest: 1 minute between rounds
14. Controlled Explosiveness
Goal: Improve power and control
EMOM – 20 Minutes:
Minute 1: 8 Slow Dumbbell Thrusters (5-0-5-0 Tempo)
Minute 2: 10 Controlled Box Step-Ups with Dumbbells (4-1-4-0 Tempo)
Minute 3: 6 TUT Deadlifts (Barbell or Dumbbells) (5-1-3-0 Tempo)
Minute 4: 30-Second Weighted Wall Sit
Repeat for 5 rounds
15. Lower-Body Tension Builder
Goal: Focus on eccentric strength in the lower body
For Time – 3 Rounds:
8 Slow Bulgarian Split Squats per leg (5-1-3-0 Tempo)
10 Weighted Step-Back Lunges (4-0-4-0 Tempo)
12 TUT Calf Raises (6-0-6-0 Tempo)
30-Second Isometric Squat Hold with Dumbbell
Rest: 45 seconds between rounds
16. Full-Body Strength & Endurance
Goal: Develop strength, endurance, and stability
AMRAP – 15 Minutes:
8 Slow Push Press (Dumbbells or Barbell) (4-1-4-0 Tempo)
6 Deadlift with a Slow Eccentric Phase (5-0-3-0 Tempo)
10 Goblet Squats with Isometric Hold (4-2-4-0 Tempo)
30-Second Plank Hold with Plate on Back
17. The Ultimate TUT Chest & Triceps Destroyer
Goal: Focus on controlled pushing movements
For Time – 4 Rounds:
6 Slow Barbell Bench Press (4-1-4-0 Tempo)
8 Dumbbell Floor Press with Pause (5-1-3-0 Tempo)
10 Weighted Dips (Use Dumbbells or Vest) (4-1-4-0 Tempo)
12 Controlled Tricep Extensions (4-0-4-0 Tempo)
Rest: 1 minute between rounds
18. Controlled Strength Endurance
Goal: Strengthen pulling movements
EMOM – 16 Minutes
4 Rounds
Minute 1: 8 Negative Pull-Ups (Slow Lowering) (6-1-2-0 Tempo)
Minute 2: 12 Barbell Bent-Over Rows (4-0-4-0 Tempo)
Minute 3: 6 Dumbbell Lateral Raises with Hold (3-2-3-0 Tempo)
Minute 4: 30-Second Farmer’s Walk Hold with Heavy Dumbbells
19. Leg Strength & Control
Goal: Develop controlled leg hypertrophy
For Time – 3 Rounds:
8 Slow Barbell Squats (5-1-3-0 Tempo)
10 Romanian Deadlifts (Barbell or Dumbbells) (4-0-4-0 Tempo)
12 Step-Ups with Weighted Hold (4-0-4-0 Tempo)
30-Second Wall Sit with Dumbbells
Rest: 45 seconds between rounds
20. TUT Total Burnout Challenge
Goal: Push full-body muscle endurance
AMRAP – 10 Minutes:
6 Slow Motion Pull-Ups (4-1-4-0 Tempo)
8 Dumbbell Goblet Squats (5-0-5-0 Tempo)
10 Weighted Push-Ups (Plate on Back) (4-1-4-0 Tempo)
30-Second Plank Hold with Weight
21. Kettlebell Slow Grind
Goal: Build strength and endurance with kettlebells
AMRAP – 15 Minutes:
8 Slow Kettlebell Goblet Squats (5-1-5-0 Tempo)
10 Controlled Kettlebell Swings (4-0-4-0 Tempo)
8 Turkish Get-Ups (4 per side) (4-1-4-0 Tempo)
30-Second Kettlebell Farmer’s Hold
Rest: 30 seconds between rounds
22. TUT Kettlebell Deadlift Circuit
Goal: Strengthen posterior chain muscles with slow control
For Time – 3 Rounds:
8 Kettlebell Romanian Deadlifts (5-0-5-0 Tempo)
6 Kettlebell Front Squats (4-1-4-0 Tempo)
8 Kettlebell Rows (Each Arm) (4-0-4-0 Tempo)
30-Second Plank Hold with Kettlebell Drag
Rest: 45 seconds between rounds
23. Kettlebell Core Destroyer
Goal: Core and stability endurance
EMOM – 16 Minutes
4 rounds:
Minute 1: 10 Slow Kettlebell Russian Twists (3-2-3-0 Tempo)
Minute 2: 8 Kettlebell Windmills (Each Side) (4-0-4-0 Tempo)
Minute 3: 10 Kettlebell Hanging Knee Raises (3-2-3-0 Tempo)
Minute 4: 30-Second Kettlebell Overhead Hold
24. Lower-Body TUT Kettlebell Strength
Goal: Strengthen legs with controlled movements
For Time – 3 Rounds:
10 Slow Kettlebell Step-Ups (Each Leg) (4-1-4-0 Tempo)
8 Bulgarian Split Squats (Each Leg) (5-1-3-0 Tempo)
12 Kettlebell Sumo Squats (4-0-4-0 Tempo)
30-Second Wall Sit Holding Kettlebell
Rest: 45 seconds between rounds
25. Kettlebell Power & Control
Goal: Full-body strength and control
AMRAP – 12 Minutes:
6 Slow Kettlebell Snatches (Each Side) (4-1-4-0 Tempo)
10 Kettlebell Goblet Squats with Pause (5-1-3-0 Tempo)
8 Kettlebell Overhead Press (4-0-4-0 Tempo)
30-Second Kettlebell Swing to Hold (Pause at the top)
26. Kettlebell Upper-Body Control
Goal: Build slow and controlled upper-body strength
For Time – 4 Rounds:
8 Kettlebell Overhead Press (Each Side) (4-1-4-0 Tempo)
10 Kettlebell Rows (Each Side) (4-0-4-0 Tempo)
8 Slow Kettlebell Push-Ups with Hands on Bells (4-1-4-0 Tempo)
12 Kettlebell Triceps Extensions (4-0-4-0 Tempo)
Rest: 1 minute between rounds
27. Full-Body Kettlebell EMOM
Goal: Strength and endurance with isometric control
EMOM – 20 Minutes
5 rounds:
Minute 1: 10 Kettlebell Deadlifts (5-0-5-0 Tempo)
Minute 2: 12 Slow Kettlebell Swings with Pause (4-0-4-0 Tempo)
Minute 3: 6 Turkish Get-Ups (Each Side) (4-1-4-0 Tempo)
Minute 4: 30-Second Kettlebell Front Rack Hold
28. Kettlebell Core & Grip Challenge
Goal: Core strength and grip endurance
For Time – 4 Rounds:
8 Kettlebell Side Bends (Each Side) (3-2-3-0 Tempo)
6 Kettlebell Dead Hang Hold (Seconds)
12 Slow Hanging Leg Raises with Kettlebell Between Feet (4-0-4-0 Tempo)
30-Second Farmer’s Carry with Heavy Kettlebells
Rest: 45 seconds between rounds
29. Kettlebell Power & Stability
Goal: Enhance explosive strength with controlled movements
For Time – 3 Rounds:
10 Slow Kettlebell Cleans (Each Side) (4-0-4-0 Tempo)
12 Kettlebell Split Squats (4-1-4-0 Tempo)
8 Slow Overhead Kettlebell Press (Each Side) (3-2-3-0 Tempo)
30-Second Kettlebell Overhead Hold
30. The Ultimate Kettlebell TUT Test
Goal: Endurance and total-body control
AMRAP – 10 Minutes:
6 Kettlebell Deadlifts (5-0-5-0 Tempo)
8 Kettlebell Goblet Squats (5-1-3-0 Tempo)
10 Kettlebell Overhead Press (Each Side) (4-0-4-0 Tempo)
30-Second Isometric Kettlebell Hold
31. Kettlebell Slow Grind
Goal: Build strength and endurance with kettlebells
AMRAP – 15 Minutes:
8 Slow Kettlebell Goblet Squats (5-1-5-0 Tempo)
10 Controlled Kettlebell Swings (4-0-4-0 Tempo)
8 Turkish Get-Ups (4 per side) (4-1-4-0 Tempo)
30-Second Kettlebell Farmer’s Hold
Rest: 30 seconds between rounds
32. TUT Kettlebell Deadlift Circuit
Goal: Strengthen posterior chain muscles with slow control
For Time – 3 Rounds:
8 Kettlebell Romanian Deadlifts (5-0-5-0 Tempo)
6 Kettlebell Front Squats (4-1-4-0 Tempo)
8 Kettlebell Rows (Each Arm) (4-0-4-0 Tempo)
30-Second Plank Hold with Kettlebell Drag
Rest: 45 seconds between rounds
33. Dumbbell TUT Leg Builder
Goal: Strengthen legs with controlled movement
For Time – 3 Rounds:
8 Dumbbell Step-Up Lunges (4-1-4-0 Tempo)
10 Dumbbell Goblet Squats (5-0-5-0 Tempo)
12 Dumbbell Romanian Deadlifts (4-0-4-0 Tempo)
30-Second Dumbbell Wall Sit Hold
Rest: 30 seconds between rounds
34. Kettlebell Control Circuit
Goal: Develop full-body control and strength
For Time – 3 Rounds:
6 Kettlebell Windmills (Each Side) (4-1-4-0 Tempo)
8 Kettlebell Front Squats (5-0-5-0 Tempo)
10 Kettlebell Russian Twists (Each Side) (3-2-3-0 Tempo)
12 Kettlebell Overhead Press (Each Side) (4-1-4-0 Tempo)
Rest: 45 seconds between rounds
35. Dumbbell Slow Burn
Goal: Maintain constant tension with dumbbells
EMOM – 15 Minutes
5 rounds:
Minute 1: 8 Dumbbell Snatches (Each Side) (4-1-4-0 Tempo)
Minute 2: 10 Dumbbell Front Squats (5-0-5-0 Tempo)
Minute 3: 12 Dumbbell Bent-Over Rows (4-0-4-0 Tempo)
36. Kettlebell Muscle Builder
Goal: Slow, controlled muscle development
For Time – 4 Rounds:
10 Kettlebell Deadlifts (5-0-5-0 Tempo)
8 Kettlebell Clean & Press (Each Side) (4-1-4-0 Tempo)
10 Kettlebell Swings (4-0-4-0 Tempo)
12 Kettlebell Step-Back Lunges (Each Leg) (4-1-4-0 Tempo)
Rest: 45 seconds between rounds
37. Kettlebell Full-Body Grinder
Goal: Slow, controlled full-body burn
AMRAP – 20 Minutes:
6 Kettlebell Deadlifts (5-0-5-0 Tempo)
6 Kettlebell Clean & Press (Each Side) (4-1-4-0 Tempo)
8 Kettlebell Front Rack Squats (4-0-4-0 Tempo)
10 Kettlebell Plank Rows (4-1-4-0 Tempo)
Rest: 30 seconds between rounds
38. Kettlebell Time Under Tension Inferno
Goal: Build muscle endurance under constant tension
For Time – 3 Rounds:
8 Kettlebell Thrusters (5-0-5-0 Tempo)
10 Slow Kettlebell Sumo Deadlifts (4-0-4-0 Tempo)
8 Kettlebell Slow Russian Twists (3-2-3-0 Tempo)
12 Kettlebell Half-Kneeling Presses (Each Side) (4-1-4-0 Tempo)
Rest: 45 seconds between rounds
39. Controlled Kettlebell Leg Destroyer
Goal: Improve lower-body strength and endurance
For Time – 4 Rounds:
10 Slow Kettlebell Step-Back Lunges (Each Leg) (4-1-4-0 Tempo)
8 Goblet Squats with 3-Second Hold (4-3-4-0 Tempo)
12 Kettlebell Romanian Deadlifts (5-0-5-0 Tempo)
30-Second Wall Sit Holding Kettlebell
Rest: 30 seconds between rounds
40. Kettlebell Core Lock
Goal: Time under tension for core stability
EMOM – 15 Minutes:
Minute 1: 10 Kettlebell Windmills (Each Side) (4-0-4-0 Tempo)
Minute 2: 8 Slow Hanging Leg Raises with Kettlebell Hold (3-2-3-0 Tempo)
Minute 3: 30-Second Kettlebell Overhead Hold
Repeat for 5 rounds
41. Kettlebell Strength & Control
Goal: Full-body strength with slow movements
For Time – 4 Rounds:
8 Kettlebell Snatches (Each Side) (4-1-4-0 Tempo)
10 Kettlebell Front Squats (4-0-4-0 Tempo)
8 Kettlebell Push Press (Each Side) (4-0-4-0 Tempo)
12 Slow Kettlebell Swings (5-0-5-0 Tempo)
Rest: 45 seconds between rounds
42. Dumbbell Iso Hold Crusher
Goal: Build muscle endurance with static holds
For Time – 4 Rounds:
10 Dumbbell Goblet Squats with 3-Second Hold (4-3-4-0 Tempo)
8 Dumbbell Bent-Over Rows (Each Side) (4-1-4-0 Tempo)
10 Dumbbell Floor Press with Isometric Hold (4-3-4-0 Tempo)
30-Second Dumbbell Front Rack Hold
Rest: 30 seconds between rounds
43. Dumbbell Slow Rep Hell
Goal: Maximize TUT with slow-controlled reps
AMRAP – 15 Minutes:
6 Dumbbell Split Squats (Each Leg) (5-0-5-0 Tempo)
8 Dumbbell Arnold Press (4-1-4-0 Tempo)
10 Dumbbell Suitcase Deadlifts (4-0-4-0 Tempo)
30-Second Dumbbell Farmers Hold
Rest: 45 seconds between rounds
44. Full-Body Dumbbell Grinder
Goal: Build total-body strength under tension
For Time – 3 Rounds:
8 Dumbbell Thrusters (4-1-4-0 Tempo)
10 Slow Dumbbell Deadlifts (5-0-5-0 Tempo)
8 Dumbbell Overhead Hold with Marching Steps
12 Slow Dumbbell Russian Twists (4-2-4-0 Tempo)
Rest: 45 seconds between rounds
45. Dumbbell Core Annihilation
Goal: Strengthen core with slow-controlled movements
EMOM – 15 Minutes
5 rounds:
Minute 1: 10 Dumbbell Turkish Get-Ups (Each Side) (4-1-4-0 Tempo)
Minute 2: 8 Slow Dumbbell Hanging Knee Raises (3-2-3-0 Tempo)
Minute 3: 30-Second Dumbbell Plank Hold with Row**
46. Dumbbell Strength & Power
Goal: Develop slow, controlled power
For Time – 4 Rounds:
8 Dumbbell Snatches (Each Side) (4-1-4-0 Tempo)
10 Dumbbell Goblet Squats with Pause (4-2-4-0 Tempo)
8 Dumbbell Push Press (Each Side) (4-0-4-0 Tempo)
12 Slow Dumbbell Swings (5-0-5-0 Tempo)
Rest: 45 seconds between rounds
47. Dumbbell Strength & Control
Goal: Maximize time under tension for muscle endurance
For Time – 3 Rounds:
10 Dumbbell Romanian Deadlifts (4-2-4-0 Tempo)
8 Dumbbell Bulgarian Split Squats (Each Side) (4-1-4-0 Tempo)
10 Dumbbell Floor Press (4-0-4-0 Tempo)
12 Slow Dumbbell Bent-Over Rows (Each Side) (5-0-5-0 Tempo)
Rest: 60 seconds between rounds
48. Tempo Lower Body Burn
Goal: Improve muscular endurance and leg strength
For Time – 4 Rounds:
10 Dumbbell Step-ups (Each Side) (4-1-4-0 Tempo)
12 Dumbbell Goblet Squats (5-2-5-0 Tempo)
8 Dumbbell Hip Thrusts (4-2-4-0 Tempo)
12 Dumbbell Calf Raises (4-1-4-0 Tempo)
Rest: 45 seconds between rounds
49. Controlled Upper Body Blast
Goal: Enhance time under tension for upper body strength
For Time – 4 Rounds:
8 Dumbbell Z-Press (Each Side) (4-0-4-0 Tempo)
10 Dumbbell Single-Arm Rows (Each Side) (4-1-4-0 Tempo)
8 Dumbbell Arnold Press (4-0-4-0 Tempo)
12 Dumbbell Lateral Raises (5-0-5-0 Tempo)
Rest: 45 seconds between rounds
50. Full-Body Time Under Tension
Goal: Total-body strength and endurance with slow, controlled movements
For Time – 3 Rounds:
8 Dumbbell Deadlifts (4-2-4-0 Tempo)
10 Dumbbell Thrusters (5-1-5-0 Tempo)
8 Dumbbell Renegade Rows (Each Side) (4-0-4-0 Tempo)
12 Slow Dumbbell Russian Twists (5-0-5-0 Tempo)
Rest: 60 seconds between rounds
Final Thoughts on TUT Workouts
TUT workouts offer a structured approach to improving muscular endurance, strength, and control by emphasizing slow and controlled movements. Unlike traditional strength training, which often focuses on lifting heavy weights quickly, TUT prioritizes muscle activation over time, leading to enhanced hypertrophy and increased neuromuscular efficiency.
By incorporating bodyweight, mix, kettlebell, and dumbbell TUT workouts, you can create a balanced and progressive training regimen that reduces injury risk while maximizing muscle engagement. Whether you are looking to improve core stability, explosive power, or muscular endurance, TUT workouts provide a versatile and effective training strategy to help athletes and fitness enthusiasts unlock new levels of performance and growth.
Comments