Intermediate–AdvancedFree

Samson Sculpt

Build the Frame. Reveal the Form.

Tyler Vaden· Apr 2026

iOS & Android

Overview

Length

1 week

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle

Equipment

Full Gym

Session length

60 min

Samson Sculpt is a hybrid strength and conditioning program designed to build a powerful, aesthetic physique while revealing it through a structured cutting phase. The program combines heavy compound movements to maintain strength and muscle, with high-density supersets, circuits, and conditioning finishers to increase output, accelerate fat loss, and keep training engaging. Rather than relying on long rest periods and traditional bodybuilding structure, Samson Sculpt emphasizes continuous movement, controlled intensity, and athletic performance. This approach allows you to train efficiently, stay mentally engaged, and maintain muscle fullness while in a calorie deficit. The program prioritizes the key visual drivers of a “Greek god” physique — upper chest, side delts, arms, and lat width — while supporting overall balance with a focused lower body day built for strength, stability, and athleticism. With a mix of strength anchors, hypertrophy work, and conditioning elements like battle ropes, sled work, and running, Samson Sculpt bridges the gap between physique training and athletic performance. This is not just about getting lean — it’s about revealing the structure you’ve built and refining it into a complete, balanced, and visually dominant physique.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.5%

Front Delts

13.9%

Middle Delts

9.3%

Chest

7.9%

Abs

7.9%

Lats

Biceps

6.4%

Rear Delts

6.4%

Upper Back

5.8%

Quadriceps

5.8%

Glutes

5.2%

Hamstrings

4.6%

Lower Back

1.7%

Other

1.2%

Calves

1.2%

Forearms

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8 reps	@7
		1	6 reps	@8.5
Superset
2A	Chest Supported Row (Machine)	2	10 reps	@8
		2	8 reps	@9
2B	Converging Machine Press	2	10 reps	@8
		2	8 reps	@9
Superset
3A	Lat Pulldown (Single Arm)	1	12 reps	@8
		1	10 reps	@8
		1	10 reps	@9
3B	Chest Fly (Cable)	1	15 reps	@9
		2	12 reps	@9
4	Lateral Raise (Dumbbell)	2	15 reps	@9
		1	12 reps	@10
Superset
5A	Push Up	3	AMRAP	@10
5B	Straight Arm Pulldown	3	15 reps	@8
5C	Plank	3	1 min	—

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	6 reps	@7
		2	6 reps	@8
		1	4 reps	@9
2	Romanian Deadlift (Dumbbell)	2	10 reps	@8
		1	8 reps	@8
		1	8 reps	@9
3	Bulgarian Split Squat (Dumbbell)	2	8 reps	@8
		1	8 reps	@9
4	Box Jump	2	5 reps	@6
		1	5 reps	@7
5	Sled	3	1 rep	@8
		1	1 rep	@9
6	Calf Raise (Machine)	3	12 reps	@7
7	Decline Crunch	3	15 reps	—

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	1	8 reps	@7
		1	8 reps	@8
		1	6 reps	@8
Superset
2A	Tricep Pushdown (Cable)	2	15 reps	@8
		2	12 reps	@8
2B	Bayesian Curl	2	15 reps	@8
		2	12 reps	@8
2C	Lateral Raise (Cable)	4	15 reps	@8
3	Lu Raise	1	20 reps	@9
		2	15 reps	@9
Superset
4A	Incline Curl (Dumbbell)	1	15 reps	@8
		2	12 reps	@8
4B	Rear Delt Fly (Dumbbell)	1	15 reps	@8
		2	12 reps	@8
Superset
5A	Overhead Tricep Extension (Cable)	2	15 reps	@8
		1	15 reps	@9
5B	Push Up	3	AMRAP	@10
5C	Cable Crunch	2	15 reps	@8
		1	12 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	@7
		1	8 reps	@8
		1	6 reps	@8
Superset
2A	Incline Bench Press (Dumbbell)	2	10 reps	@8
		2	8 reps	@8
2B	Meadow Row	2	10 reps	@8
		2	8 reps	@8
Superset
3A	Bicep Curl (Cable)	1	15 reps	@8
		2	12 reps	@8
3B	Tricep Pushdown (Cable)	1	15 reps	@8
		2	12 reps	@8
3C	Lateral Raise (Cable)	3	15 reps	@8
4	Straight Arm Pulldown	3	15 reps	@8
Superset
5A	Russian Twist	3	15 reps	@8
5B	Hanging Leg Raise	3	15 reps	@8
5C	Battle Ropes	3	1 min	@8
		1	1 min	@9
		1	1 min	@10

Common questions

Yes, Samson Sculpt is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.

Samson Sculpt is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Samson Sculpt 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android