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Soju Sketch

by Dimitri W.
1 athletes joined

Program Description

Version 2

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 07:27
  • Last Edited
    Sep 01, 2025 08:23

Summary

Embark on an 8-week journey with the Soju Sketch program, designed to elevate your strength and sculpt your physique. Comprising five days of targeted workouts each week, this program focuses on push, pull, and leg movements, utilizing a full gym setup. You'll engage in a variety of exercises, from barbell bench presses to cable tricep pushdowns, ensuring a comprehensive approach to muscle development. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.6%
Triceps
12.8%
Front Delts
11.9%
Upper Back
9.5%
Lats
8.8%
Glutes
7%
Middle Delts
7%
Quadriceps
6.8%
Biceps
6.8%
Hamstrings
3.8%
Lower Back
3.7%
Abs
3.3%
Rear Delts
2%
Adductors
1.2%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Tricep Pushdown (Cable)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
12 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
1
3
12 reps
8 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Face Pull
3
15 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
4 Sets
8 Reps
-
5
Dip (Bodyweight)
2 Sets
AMRAP
-
6
Tricep Pushdown (Cable)
3 Sets
12+ Reps
-
Day 2
1
Barbell Row
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
6 Reps
-
-
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Bicep Curl (Machine)
2 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Deadlift (Barbell)
3 Sets
8 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Abs Crunch (Machine)
4 Sets
15 Reps
-
5
Back Extension (Weighted)
4 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
6 Reps
-
-
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Chest Press (Machine)
1 Set
3 Sets
12 Reps
8 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Diamond Push Up
2 Sets
AMRAP
-
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
12 Reps
8 Reps
6 Reps
-
-
-
2
Face Pull
3 Sets
15 Reps
-
3
Lateral Raise (Cable)
4 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
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