Soulsborne
Bodybuilding with a touch on lower rep work to encourage strength progression, however number chasing is not the primary goal.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–15 reps | @9 |
| 2 | Leg Press | 3 | 5–10 reps | @9 |
| 3 | Standing Calf Raise | 4 | 10–15 reps | @10 |
| 4 | Skull Crusher (Barbell) | 3 | 6–12 reps | @9 |
| 5 | Hanging Leg Raise | 3 | 15 reps | — |
| 6 | Tricep Extension (Cable) | 3 | 8–12 reps | @9 |
| 7 | Fly Press (Dumbbell) | 3 | 6–12 reps | @9 |
| 8 | Seated Lateral Raise | 1 | 50 reps | @10 |
| 9 | Dip (Bodyweight) | 1 | 50 reps | @10 |
| 10 | Neck Curl | 3 | 30 reps | — |
| 11 | Neck Extension | 3 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–12 reps | @9 |
| 2 | Standing Shoulder Press (Dumbbell) | 4 | 5–20 reps | @9 |
| 3 | Lat Pulldown (Close Grip) | 3 | 8–12 reps | @9 |
| 4 | Seated Lateral Raise | 1 | 50 reps | @10 |
| 5 | Alternating Dumbbell Curl | 3 | 8–12 reps | @9 |
| 6 | Single Arm Overhead Ext (Dumbell) | 3 | 8–12 reps | @9 |
| 7 | Kettlebell Swing | 3 | 10–20 reps | @9 |
| 8 | Decline Crunch | 3 | 10–15 reps | @9 |
| 9 | Hammer Curl | 3 | 12–15 reps | @9 |
| 10 | Lying Leg Curl | 3 | 6–12 reps | @9 |
| 11 | Neck Curl | 3 | 30 reps | — |
| 12 | Neck Extension | 3 | 30 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 6–12 reps |
| 2 | Sumo Deadlift (Barbell) | 3 | 8–15 reps |
| 3 | Incline Fly Press (Dumbbell) | 3 | 5–8 reps |
| 4 | Pull-Up (Bodyweight) | 3 | 8–12 reps |
| 5 | Skull Crusher | 3 | 6–10 reps |
| 6 | Decline Crunch | 3 | 10–15 reps |
| 7 | Seated Lateral Raise | 3 | 8–12 reps |
| 8 | Seated Calf Raise | 3 | 10–15 reps |
| 9 | Dual Rope Extension | 1 | 50 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10–15 reps | @9 |
| 2 | Incline DB Skullcrusher | 3 | 8–12 reps | @9 |
| 3 | Spider Curl | 3 | 8–12 reps | @9 |
| 4 | Tricep Extension (Cable) | 3 | 12–15 reps | @9 |
| 5 | Hammer Curl | 3 | 12–15 reps | @9 |
| 6 | Seated Lateral Raise | 1 | 50 reps | @10 |
| 7 | Reverse Pec Deck | 1 | 50 reps | @10 |
| 8 | Pull-Up (Bodyweight) | 2 | 8–12 reps | @9 |
| 1 | 8–15 reps | @9 | ||
| 9 | Fly Press (Dumbbell) | 3 | 12–15 reps | @9 |
| 10 | Leg Extension | 1 | 50 reps | @10 |
| 11 | Neck Curl | 3 | 30 reps | — |
| 12 | Neck Extension | 3 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Feet Up Bench | 3 | 8–12 reps | @9 |
| 2 | Standing Shoulder Press (Dumbbell) | 4 | 5–20 reps | @9 |
| 3 | Stiff Leg Deficit Deadlift | 3 | 6–12 reps | @9 |
| 4 | Bent Over Row (Barbell) | 3 | 10–15 reps | @9 |
| 5 | Fly Press (Dumbbell) | 3 | 7–15 reps | @9 |
| 6 | Seal Row | 3 | 8–12 reps | @9 |
| 7 | Dip (Bodyweight) | 3 | 10–15 reps | — |
| 8 | Dual Rope Extension | 4 | 8–12 reps | @9 |
| 9 | Lying Leg Curl | 3 | 6–10 reps | @9 |
| 10 | Good Morning | 3 | 6–12 reps | @9 |
| 11 | Neck Curl | 3 | 30 reps | — |
| 12 | Neck Extension | 3 | 30 reps | — |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Soulsborne is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 70 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.
Soulsborne 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Soulsborne 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
