Sofias
Transform your routine in just 4 weeks with Sofia's—20 days of focused workouts to elevate your strength and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 0 reps | — |
| 1 | 0 reps | @10 | ||
| 2 | Pec Deck (Machine) | 2 | 0 reps | — |
| 1 | 0 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 2 | 0 reps | — |
| 1 | 0 reps | @10 | ||
| 4 | Lateral Raise (Machine) | 2 | 0 reps | — |
| 1 | 0 reps | @10 | ||
| 5 | Tricep Rope Push Down (Cable) | 2 | 0 reps | — |
| 1 | 0 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 2 | 0 reps | — |
| 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps |
| 2 | T-Bar Row | 2 | 0 reps |
| 3 | Back Extension (Weighted) | 3 | 0 reps |
| 4 | Preacher Curl (Barbell) | 2 | 0 reps |
| 5 | Hammer Curl (Cable) | 2 | 0 reps |
| 6 | Reverse Pec Deck | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 0 reps |
| 2 | Straight Leg Calf Raise | 1 | 0 reps |
| 3 | Leg Press (45 Degrees) | 1 | 0 reps |
| 4 | Hip Adductor (Machine) | 1 | 0 reps |
| 5 | Hip Abductor (Machine) | 1 | 0 reps |
| 6 | Hip Thrust (Barbell) | 1 | 0 reps |
| 7 | Goblet Squat | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 0 reps |
| 2 | Pec Deck (Machine) | 1 | 0 reps |
| 3 | Lateral Raise (Machine) | 2 | 0 reps |
| 4 | Tricep Rope Push Down (Cable) | 1 | 0 reps |
| 5 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 6 | Preacher Curl (Barbell) | 1 | 0 reps |
| 7 | Hammer Curl (Cable) | 1 | 0 reps |
| 8 | Reverse Pec Deck | 1 | 0 reps |
| 9 | Lat Pulldown | 1 | 0 reps |
| 10 | T-Bar Row | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Straight Leg Calf Raise | 1 | 0 reps |
| 2 | Seated Hamstring Curl | 1 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 4 | Hip Adductor (Machine) | 1 | 0 reps |
| 5 | Hip Abductor (Machine) | 1 | 0 reps |
| 6 | Hip Thrust (Barbell) | 1 | 0 reps |
| 7 | Leg Press (45 Degrees) | 1 | 0 reps |
| 8 | Back Extension (Weighted) | 1 | 0 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Sofias is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Sofias 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sofias 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.
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