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Sofias

by Sofia G.
1 athletes joined

Program Description

**Sofias** is a comprehensive 4-week workout program designed to elevate your strength and conditioning with 20 sessions focused on pushing your limits. Each week features targeted muscle groups with a blend of machine and free weight exercises, ensuring balanced development and preventing plateaus. Expect to engage in a variety of movements, including chest presses, lat pulldowns, and leg extensions, all tailored to maximize your gains. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 06:08
  • Last Edited
    Aug 03, 2025 03:19

Summary

Embark on a transformative 4-week journey with the Sofias program, designed for those ready to elevate their strength training. Comprising five days of targeted workouts each week, this program focuses on both push and pull movements to sculpt your upper body and enhance muscle definition. With a mix of machine and cable exercises, you'll engage your chest, back, shoulders, and arms, ensuring a comprehensive approach to strength. Get ready to challenge yourself and see real results as you commit to this structured routine!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Glutes
9.4%
Front Delts
9.2%
Biceps
9%
Chest
8.5%
Middle Delts
8.5%
Upper Back
7.7%
Lats
5.8%
Lower Back
5.5%
Rear Delts
5.3%
Hamstrings
4.9%
Quadriceps
4.3%
Abductors
2.6%
Adductors
2.3%
Calves
2.1%
Forearms
1.3%
Abs
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
-
RPE 10
2
Pec Deck (Machine)
2
1
-
RPE 10
3
Shoulder Press (Machine)
2
1
-
RPE 10
4
Lateral Raise (Machine)
2
1
-
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
-
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
-
RPE 10
2
Pec Deck (Machine)
2
1
-
RPE 10
3
Shoulder Press (Machine)
2
1
-
RPE 10
4
Lateral Raise (Machine)
2
1
-
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
-
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
-
RPE 10
2
Pec Deck (Machine)
2
1
-
RPE 10
3
Shoulder Press (Machine)
2
1
-
RPE 10
4
Lateral Raise (Machine)
2
1
-
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
-
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
-
RPE 10
2
Pec Deck (Machine)
2
1
-
RPE 10
3
Shoulder Press (Machine)
2
1
-
RPE 10
4
Lateral Raise (Machine)
2
1
-
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
-
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Back Extension (Weighted)
3
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Back Extension (Weighted)
3
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Back Extension (Weighted)
3
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Back Extension (Weighted)
3
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Straight Leg Calf Raise
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Goblet Squat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Straight Leg Calf Raise
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Goblet Squat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Straight Leg Calf Raise
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Goblet Squat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Straight Leg Calf Raise
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Goblet Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Lateral Raise (Machine)
2
-
4
Tricep Rope Push Down (Cable)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl (Cable)
1
-
8
Reverse Pec Deck
1
-
9
Lat Pulldown
1
-
10
T-Bar Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Lateral Raise (Machine)
2
-
4
Tricep Rope Push Down (Cable)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl (Cable)
1
-
8
Reverse Pec Deck
1
-
9
Lat Pulldown
1
-
10
T-Bar Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Lateral Raise (Machine)
2
-
4
Tricep Rope Push Down (Cable)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl (Cable)
1
-
8
Reverse Pec Deck
1
-
9
Lat Pulldown
1
-
10
T-Bar Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Lateral Raise (Machine)
2
-
4
Tricep Rope Push Down (Cable)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl (Cable)
1
-
8
Reverse Pec Deck
1
-
9
Lat Pulldown
1
-
10
T-Bar Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Leg Press (45 Degrees)
1
-
8
Back Extension (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Leg Press (45 Degrees)
1
-
8
Back Extension (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Leg Press (45 Degrees)
1
-
8
Back Extension (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Barbell)
1
-
7
Leg Press (45 Degrees)
1
-
8
Back Extension (Weighted)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
-
@10
2
Pec Deck (Machine)
2 Sets
1 Set
-
@10
3
Shoulder Press (Machine)
2 Sets
1 Set
-
@10
4
Lateral Raise (Machine)
2 Sets
1 Set
-
@10
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
-
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
-
@10
Day 2
1
Lat Pulldown
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Back Extension (Weighted)
3 Sets
-
4
Preacher Curl (Barbell)
2 Sets
-
5
Hammer Curl (Cable)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 3
1
Leg Extension
1 Set
-
2
Straight Leg Calf Raise
1 Set
-
3
Leg Press (45 Degrees)
1 Set
-
4
Hip Adductor (Machine)
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Hip Thrust (Barbell)
1 Set
-
7
Goblet Squat
1 Set
-
Day 4
1
Chest Press (Machine)
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Lateral Raise (Machine)
2 Sets
-
4
Tricep Rope Push Down (Cable)
1 Set
-
5
Single Arm Tricep Extension (Cable)
1 Set
-
6
Preacher Curl (Barbell)
1 Set
-
7
Hammer Curl (Cable)
1 Set
-
8
Reverse Pec Deck
1 Set
-
9
Lat Pulldown
1 Set
-
10
T-Bar Row
1 Set
-
Day 5
1
Straight Leg Calf Raise
1 Set
-
2
Seated Hamstring Curl
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Hip Adductor (Machine)
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Hip Thrust (Barbell)
1 Set
-
7
Leg Press (45 Degrees)
1 Set
-
8
Back Extension (Weighted)
1 Set
-