logo
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.
Muscle Engagement
Front
Back
MuscleSet
Chest
15.7%
Upper Back
14.2%
Front Delts
12.1%
Biceps
10.8%
Lats
9.9%
Triceps
9.7%
Middle Delts
6%
Hamstrings
4.9%
Quadriceps
4.5%
Forearms
2.8%
Glutes
2.7%
Rear Delts
2.4%
Calves
2.2%
Adductors
0.9%
Abs
0.4%
Abductors
0.4%
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
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
-