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Sonny’s training plan

by Sonny

Program Description

**Sonny’s Training Plan** is an 8-week program designed to transform your strength and physique through a structured approach. With 40 workout sessions spread across the weeks, each day focuses on targeted muscle groups using a combination of supersets and AMRAP sets to maximize intensity and efficiency. Expect to build muscle, improve endurance, and enhance overall fitness with a variety of exercises that challenge your limits. Get ready to push your boundaries and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 07:55
  • Last Edited
    Jul 28, 2025 09:40
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
8-12 reps
RPE 9.5
1B
Incline Chest Fly (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Low Row
1
8-12 reps
RPE 10
1B
Cable Low Row
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
15-30 reps
RPE 10
2
Back Extension (Weighted)
1
15-30 reps
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 10
2A
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
5
AMRAP
RPE 10
3
Standing Calf Raise
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
8-12 reps
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
3C
Bicep Curl (Barbell)
3
AMRAP
RPE 10
4
Neck Curl
5
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Larsen Press (Barbell)
1 Set
8-12 Reps
@9.5
1B
Incline Chest Fly (Dumbbell)
5 Sets
AMRAP
@10
2A
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
2B
Overhead Tricep Extension (Cable)
5 Sets
AMRAP
@10
3
Standing Calf Raise
5 Sets
AMRAP
@10
Day 2
1A
Cable Low Row
1 Set
8-12 Reps
@10
1B
Cable Low Row
5 Sets
AMRAP
@10
2
Shrug (Dumbbell)
5 Sets
AMRAP
@10
3A
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
3B
Hammer Curl (Dumbbell)
3 Sets
AMRAP
@10
3C
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
4
Neck Curl
5 Sets
AMRAP
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
15-30 Reps
@10
2
Back Extension (Weighted)
1 Set
15-30 Reps
@10
3
Standing Calf Raise
5 Sets
AMRAP
@10
Day 4
1A
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@10
1B
Seated Shoulder Press (Dumbbell)
5 Sets
AMRAP
@10
2A
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
5 Sets
AMRAP
@10
3
Standing Calf Raise
5 Sets
AMRAP
@10
Day 5
1A
Lat Pulldown
1 Set
8-12 Reps
@10
1B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
2
Shrug (Dumbbell)
5 Sets
AMRAP
@10
3A
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
3B
Hammer Curl (Dumbbell)
3 Sets
AMRAP
@10
3C
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
4
Neck Curl
5 Sets
AMRAP
@10