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BoostcampPNG

Matt Ng’s aesthetic program

by Ashhab A.
1 athletes joined

Program Description

Building muscle AND strength at a full gym.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 09, 2024 12:48
  • Last Edited
    Nov 13, 2024 08:32
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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
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
-
1B
Bicep Curl (Dumbbell)
5
-
2A
Bench Press (Barbell)
3
-
2B
Tricep Rope Push Down (Cable)
5
-
3
Face Pull
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Hammer Curl
5
-
2A
Squat (Barbell)
3
-
2B
Shrug (Barbell)
5
-
3A
Tricep Extension (Cable)
5
-
3B
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Chest Fly (Dumbbell)
3
-
2B
Lat Pulldown (Single Arm)
5
-
3A
Bicep Curl (Cable)
5
-
3B
French Press
5
-
Week 1
1 / 16 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
-
1B
Bicep Curl (Dumbbell)
5 Sets
-
2A
Bench Press (Barbell)
3 Sets
-
2B
Tricep Rope Push Down (Cable)
5 Sets
-
3
Face Pull
5 Sets
-
Day 2
1A
Deadlift (Barbell)
3 Sets
-
1B
Hammer Curl
5 Sets
-
2A
Squat (Barbell)
3 Sets
-
2B
Shrug (Barbell)
5 Sets
-
3A
Tricep Extension (Cable)
5 Sets
-
3B
Lateral Raise (Dumbbell)
5 Sets
-
Day 3
1A
Pull-Up (Weighted)
3 Sets
-
1B
Overhead Press (Barbell)
3 Sets
-
2A
Chest Fly (Dumbbell)
3 Sets
-
2B
Lat Pulldown (Single Arm)
5 Sets
-
3A
Bicep Curl (Cable)
5 Sets
-
3B
French Press
5 Sets
-