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BoostcampPNG
SLEEPER PHYSIQUE
by Diavolo
1 athletes joined
Program Description
To look like you favorite model
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
10 minutes
Created
Jun 24, 2024 12:44
Last Edited
Jun 24, 2024 12:47
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Week 1
1 / 10 Weeks
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets
Day 1
1
Shoulder Press (Machine)
4 Sets
2
Upright Row (Dumbbell)
4 Sets
3
Face Pull
4 Sets
4
Chest Supported Row (Machine)
3 Sets
5
Chest Fly (Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Bench Press (Dumbbell)
3 Sets
5
Decline Bench Press (Barbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Lying Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dumbbell Row
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Underhand Lat Pulldown
3 Sets
Day 5
1
Bench Press (Barbell)
3 Sets
2
Hammer Curl
4 Sets
3
Wrist Curls
3 Sets
4
Concentration Curl
3 Sets