logo
BoostcampPNG

Sleeper physique

by Diavolo

Program Description

To build a slim physique but crazy strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 18, 2024 12:14
  • Last Edited
    Feb 28, 2025 09:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
19.9%
Upper Back
15.2%
Front Delts
10.6%
Biceps
10.6%
Lats
8.6%
Hamstrings
8.6%
Triceps
6.6%
Forearms
4.6%
Calves
3.3%
Quadriceps
3.3%
Rear Delts
3.3%
Middle Delts
3.3%
Glutes
1.3%
Abductors
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Curl
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Standing Calf Raise
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
Day 4
1
T-Bar Row
3 Sets
-
2
Wrist Curls
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
Day 3
1
Pec Deck (Machine)
3 Sets
-
2
Bicep Curl (Cable)
3 Sets
-
3
Decline Bench Press (Barbell)
3 Sets
-
4
Incline Bench Press (Barbell)
3 Sets
-
5
Bench Press (Barbell)
3 Sets
-
6
Bicep Curl (Machine)
3 Sets
-
Day 2
1
Face Pull
3 Sets
-
2
Cable Crossover
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-