Sun & Steel
The developing of the physical through Sun And Steel: As emphasized in Mishima's book of the same title.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5–7 reps | @6 |
| 1 | 5–7 reps | @6.5 | ||
| 1 | 5–7 reps | @7 | ||
| 1 | 5–7 reps | @8 | ||
| 1 | 5–7 reps | @9 | ||
| 2 | Bent Over Row (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8.5 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Push Press (Barbell) | 2 | 4–6 reps | @9 |
| 4 | Wrist Curls | 2 | 1–5 reps | @10 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 2 | 8–15 reps | @10 |
| 5B | Incline Curl (Dumbbell) | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 3 | 5–8 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Leg Extension | 3 | 8–15 reps | @10 |
| Superset | ||||
| 4A | Leg Curl | 2 | 8–15 reps | @10 |
| 4B | Standing Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 60 min | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 1 | 6–9 reps | @8 |
| 1 | 6–9 reps | @8.5 | ||
| 1 | 6–9 reps | @9 | ||
| 2 | Chin-Up (Assisted) | 3 | AMRAP | @10 |
| 3 | Lateral Raise (Cable) | 2 | 0 reps | — |
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 3 | 0 reps | — |
| 4B | Tricep Pushdown (Cable) | 3 | 0 reps | — |
| 5 | Lat Pulldown | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3–5 reps | @8 |
| 2 | Zercher Squat (Barbell) | 3 | 5–8 reps | @8 |
| 3 | Leg Extension | 3 | 8–15 reps | @10 |
| Superset | ||||
| 4A | Leg Curl | 2 | 8–15 reps | @10 |
| 4B | Standing Calf Raise | 2 | AMRAP | @10 |
| 5 | Dead Hang | 1 | 1 min | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5–7 reps | @6 |
| 1 | 5–7 reps | @6.5 | ||
| 1 | 5–7 reps | @7 | ||
| 1 | 5–7 reps | @8 | ||
| 1 | 5–7 reps | @9 | ||
| Superset | ||||
| 2A | Preacher Curl (EZ Bar) | 3 | 0 reps | — |
| 2B | Tricep Pushdown (Cable) | 3 | 0 reps | — |
| 3 | Wrist Curls | 2 | 1–5 reps | @10 |
| Superset | ||||
| 4A | Incline Curl (Dumbbell) | 2 | 0 reps | — |
| 4B | Dip (Bodyweight) | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Yoga | 1 | 10 min | @10 |
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, Sun & Steel 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 garage 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 100 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.
Sun & Steel is structured around 7 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.
Sun & Steel 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
