SLEEPER PHYSIQUE
This training is for sculpting and smart and safe workout program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Lying Leg Curl | 3 | 0 reps |
| 3 | Leg Press (45 Degrees) | 3 | 0 reps |
| 4 | Hack Squat | 3 | 0 reps |
| 5 | Calf Raise (Machine) | 3 | 0 reps |
| 6 | Leg Raise (Captain's Chair) | 2 | 0 reps |
| 7 | Shoulder Press (Machine) | 4 | 0 reps |
| 8 | Chest Supported Row (Machine) | 3 | 0 reps |
| 9 | Face Pull | 3 | 0 reps |
| 10 | Front Raise | 2 | 0 reps |
| 11 | Shrug (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Lying Leg Curl | 3 | 0 reps |
| 3 | Leg Press (45 Degrees) | 3 | 0 reps |
| 4 | Hack Squat | 3 | 0 reps |
| 5 | Calf Raise (Machine) | 3 | 0 reps |
| 6 | Leg Raise (Captain's Chair) | 2 | 0 reps |
| 7 | Shoulder Press (Machine) | 4 | 0 reps |
| 8 | Chest Supported Row (Machine) | 3 | 0 reps |
| 9 | Face Pull | 3 | 0 reps |
| 10 | Front Raise | 2 | 0 reps |
| 11 | Shrug (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 0 reps |
| 3 | Decline Bench Press (Barbell) | 3 | 0 reps |
| 4 | Chest Press (Machine) | 4 | 0 reps |
| 5 | Dips Between Chairs | 2 | 0 reps |
| 6 | Single Arm Overhead Tricep Extension | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 0 reps |
| 2 | Seated Row (Cable) | 3 | 0 reps |
| 3 | Chest Supported Row (Machine) | 3 | 0 reps |
| 4 | Back Extension (Weighted) | 2 | 0 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 2 | 0 reps |
| 6 | Bicep Curl (EZ Bar) | 2 | 0 reps |
| 7 | Bicep Curl (Machine) | 3 | 0 reps |
| 8 | Wrist Curls | 3 | 0 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, SLEEPER PHYSIQUE 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 10 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.
SLEEPER PHYSIQUE 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SLEEPER PHYSIQUE 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
