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BoostcampPNG

SLEEPER PHYSIQUE

by Diavolo
2 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
    Sep 26, 2024 04:59

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
-
2
Upright Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Chest Supported Row (Machine)
3
-
5
Chest Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bench Press (Dumbbell)
3
-
5
Decline Bench Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Underhand Lat Pulldown
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Hammer Curl
4
-
3
Wrist Curls
3
-
4
Concentration Curl
3
-
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
-