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BoostcampPNG

Sleeper physique

by Diavolo

Program Description

To build a slim physique but crazy strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 18, 2024 12:14
  • Last Edited
    Nov 18, 2024 12:36
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Lying Leg Curl
3
-
3
Standing Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Cable Crossover
3
-
3
Shrug (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Bicep Curl (Cable)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Incline Bench Press (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Wrist Curls
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Curl
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Standing Calf Raise
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
Day 4
1
T-Bar Row
3 Sets
-
2
Wrist Curls
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
Day 3
1
Pec Deck (Machine)
3 Sets
-
2
Bicep Curl (Cable)
3 Sets
-
3
Decline Bench Press (Barbell)
3 Sets
-
4
Incline Bench Press (Barbell)
3 Sets
-
5
Bench Press (Barbell)
3 Sets
-
6
Bicep Curl (Machine)
3 Sets
-
Day 2
1
Face Pull
3 Sets
-
2
Cable Crossover
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-