Soju Siesta
Hit every major muscle group in sustainable way. Meant to be two-a-day structure, with the second workout beginning with the cardio event in each day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–8 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 5–8 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps | @7 |
| 4 | Lateral Raise (Cable) | 3 | 10–15 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 4 | 10–12 reps | @8 |
| 6 | Jump Rope | 1 | 15 min | — |
| 7 | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @8 |
| 8 | Bicep Curl (Machine) | 3 | 8–10 reps | @9 |
| 9 | Skull Crusher (Dumbbell) | 3 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @7 |
| 3 | Walking Lunge (Dumbbell) | 3 | 10–12 reps | @6 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @7 |
| 5 | Leg Press | 3 | 12–15 reps | @9 |
| 6 | Sprint | 10 | 0.5 min | — |
| 7 | Hanging Leg Raise | 3 | 10–15 reps | — |
| 8 | Decline Sit Up (Weighted) | 3 | 10–15 reps | — |
| 9 | Calf Raise (Leg Press) | 3 | 20–25 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 4 | 6–8 reps | @8 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 8–10 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 8–10 reps | @8 |
| 4 | Shrug (Dumbbell) | 3 | 12–14 reps | @7 |
| 5 | Rowing Machine | 6 | 1.5–2 min | — |
| 6 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @9 |
| 7 | Bicep Curl (Barbell) | 3 | 10–12 reps | @7 |
| 8 | Hammer Curl (Dumbbell) | 3 | 8–10 reps | @9 |
| 9 | Lateral Raise (Cable) | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–8 reps | @7 |
| 2 | Front Squat (Barbell) | 3 | 8–10 reps | @8 |
| 3 | Chin-Up (Bodyweight) | 3 | AMRAP | — |
| 4 | Snatch (Barbell) | 3 | 4–6 reps | @7 |
| 5 | Chest Fly (Machine) | 3 | 12–15 reps | @9 |
| 6 | Cardio (LISS) | 1 | 30–40 min | — |
| 7 | Plank (Weighted) | 3 | 1–1.5 min | — |
| 8 | Russian Twist (Dumbbell) | 3 | 20–25 reps | @7 |
| 9 | Abs Crunch (Weighted) | 3 | 15–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5–6 reps | @8 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 8–10 reps | @8 |
| 3 | Farmer's Walk (Weighted) | 3 | 0.5 min | — |
| 4 | Bench Press (Dumbbell) | 3 | 8–10 reps | @9 |
| 5 | Cable Crossover | 4 | 12–15 reps | @9 |
| 6 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 7A | Kettlebell Swing | 3 | 1 min | — |
| 7B | Burpee | 3 | 1 min | — |
| 7C | Mountain Climber | 3 | 1 min | — |
| 7D | Jump Rope | 3 | 1 min | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Soju Siesta is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 40 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.
Soju Siesta 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Soju Siesta 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
