Sculptor
Intermediate 5-days a week program to make your arms and shoulders a strong point. Very minimal focus on legs.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Smith Machine) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 1 | 10–12 reps | ||
| 1B | T-Bar Row | 3 | 8–12 reps |
| Superset | |||
| 2A | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| 2B | Upright Row (Cable) | 2 | 10–15 reps |
| Superset | |||
| 3A | Deficit Push Up | 2 | AMRAP |
| 3B | Neck Curl | 2 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Neutral Grip, Weighted) | 3 | 5–10 reps |
| 1B | Ring Dip | 3 | 10–15 reps |
| Superset | |||
| 2A | Lat Prayer | 2 | 10–15 reps |
| 2B | Cable Crunch | 1 | 3 min |
| Superset | |||
| 3A | Preacher Curl (EZ Bar) | 2 | 6–10 reps |
| 1 | 8–12 reps | ||
| 3B | Ab Wheel | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 2 | Hack Squat (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Standing Calf Raise | 2 | 15–20 reps |
| 3B | Wrist Curls | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Smith Machine) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 1 | 10–12 reps | ||
| 1B | T-Bar Row | 2 | 12–15 reps |
| Superset | |||
| 2A | Deficit Push Up | 2 | AMRAP |
| 2B | Neck Curl | 2 | 15–25 reps |
| 2C | Pull-Up (Neutral Grip, Bodyweight) | 2 | AMRAP |
| Superset | |||
| 3A | Standing Calf Raise | 2 | 10–15 reps |
| 3B | Wrist Curls | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | V-Handle Tricep Pushdown (Cable) | 2 | 8–15 reps |
| 1B | Hammer Curl (Cable) | 2 | 8–15 reps |
| Superset | |||
| 2A | Lateral Raise (Cable) | 3 | 8–15 reps |
| 2B | Katana Extension | 3 | 8–12 reps |
| Superset | |||
| 3A | Preacher Curl (EZ Bar) | 2 | 6–10 reps |
| 3B | Ab Wheel | 1 | AMRAP |
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, Sculptor 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 80 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.
Sculptor 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.
Sculptor 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
