Sora's Workout
Upper/Lower workout. Pretty intense. Toji's style.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @9 |
| 3 | Barbell Row | 3 | 8 reps | @8 |
| 4 | Chest Press (Machine) | 3 | 10 reps | @8 |
| 5 | Hyperextension | 3 | 10 reps | @7 |
| 6 | Chest Fly (Cable) | 3 | 10 reps | @7 |
| 7 | Dip (Weighted) | 3 | 8 reps | @8 |
| 8 | Bayesian Curl | 3 | 8 reps | @8 |
| Superset | ||||
| 9A | Bicep Curl (Dumbbell) | 3 | 8 reps | @7 |
| 9B | Overhead Tricep Extension (Cable) | 3 | 8 reps | @7 |
| Superset | ||||
| 10A | Double Biceps Curl | 3 | 10 reps | @7 |
| 10B | Overhead Tricep Extension (Dumbbell) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 8 reps | @9 |
| 2 | Wide Grip Pull-Up | 4 | 8 reps | @9 |
| 3 | Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 8 reps | @9 |
| 5 | Chest Fly (Cable) | 3 | 10 reps | @8 |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @8 |
| 7 | Dip (Weighted) | 3 | 8 reps | @8 |
| 8 | Bayesian Curl | 3 | 8 reps | @7 |
| Superset | ||||
| 9A | Bicep Curl (Dumbbell) | 3 | 8 reps | @7 |
| 9B | Overhead Tricep Extension (Cable) | 3 | 8 reps | @7 |
| Superset | ||||
| 10A | Double Biceps Curl | 3 | 10 reps | @7 |
| 10B | Overhead Tricep Extension (Dumbbell) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8 reps | @9 |
| 2 | Leg Press | 4 | 8 reps | @9 |
| 3 | Walking Lunge | 3 | 10 reps | @8 |
| 4 | Leg Curl | 3 | 12 reps | @8 |
| 5 | Calf Raise (Leg Press) | 3 | 15 reps | @9 |
| 6 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 8 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @8 |
| Superset | ||||
| 8A | Spider Curl | 3 | 12 reps | @8 |
| 8B | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| 9 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| 10 | Rear Delt Fly (Cable) | 2 | 12 reps | @8 |
| 11 | Shrug (Barbell) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8 reps | @9 |
| 2 | Hip Thrust (Barbell) | 4 | 8 reps | @9 |
| 3 | Leg Extension | 3 | 10 reps | @9 |
| 4 | Lying Leg Curl | 3 | 12 reps | @8 |
| 5 | Standing Calf Raise | 3 | 15 reps | @9 |
| 6 | Bench Press (Close Grip) | 3 | 8 reps | @8 |
| 7 | Bicep Curl (Barbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 8A | Tricep Kickback | 3 | 10 reps | @7 |
| 8B | Preacher Curl (Dumbbell) | 3 | 10 reps | @7 |
| 9 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| 10 | Rear Delt Fly (Cable) | 2 | 12 reps | @8 |
| 11 | Shrug (Barbell) | 2 | 12 reps | @8 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Sora's Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.
Sora's Workout is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sora's Workout 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.
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