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BoostcampPNG

Weighted Aesthetics

by Javob W.
5.0
(1 rating)

Program Description

Combination of bodybuilding and weighted calisthenics for maximum aesthetics and functionality.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 11, 2024 08:55
  • Last Edited
    Nov 11, 2024 10:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Belt Squat
1
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 7
RPE 7
4
Leg Extension
3
6 reps
RPE 10
5
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 7
2
Belt Squat
1
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 7
RPE 7
4
Leg Extension
3
6 reps
RPE 10
5
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Belt Squat
1
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
3
6 reps
RPE 10
5
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Belt Squat
1
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 8.5
RPE 8.5
4
Leg Extension
3
6 reps
RPE 10
5
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Belt Squat
1
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Belt Squat
1
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
3
6 reps
RPE 10
5
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 6
2
Wide Grip Pull-Up
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
5 reps
8 reps
RPE 7
RPE 7
4
Seated Row (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
7
Katana Extension
2
15 reps
RPE 9
8
Bayesian Curl
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 6.5
2
Wide Grip Pull-Up
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
5 reps
8 reps
RPE 7
RPE 7
4
Seated Row (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
7
Katana Extension
2
15 reps
RPE 9
8
Bayesian Curl
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 7
2
Wide Grip Pull-Up
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
5 reps
8 reps
RPE 7
RPE 7
4
Seated Row (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
7
Katana Extension
2
15 reps
RPE 9
8
Bayesian Curl
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 8
2
Wide Grip Pull-Up
2
9 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 8
4
Seated Row (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
7
Katana Extension
2
15 reps
RPE 9
8
Bayesian Curl
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 8
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
6 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
7
Katana Extension
2
15 reps
RPE 9
8
Bayesian Curl
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 7
2
Wide Grip Pull-Up
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
5 reps
8 reps
RPE 7
RPE 7
4
Seated Row (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
20 reps
15 reps
RPE 10
RPE 10
7
Katana Extension
2
15 reps
RPE 9
8
Bayesian Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
5 reps
RPE 8
RPE 7
2
Dip (Weighted)
2
5 reps
RPE 7
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Face Pull
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
5
Standing Pullover (Cable)
1
20 reps
RPE 9.5
6
Hammer Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
5 reps
RPE 8
RPE 7.5
2
Dip (Weighted)
2
5 reps
RPE 7.5
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Face Pull
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
5
Standing Pullover (Cable)
1
20 reps
RPE 9.5
6
Hammer Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Dip (Weighted)
2
5 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Face Pull
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
5
Standing Pullover (Cable)
1
20 reps
RPE 9.5
6
Hammer Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 8
2
Dip (Weighted)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Face Pull
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
5
Standing Pullover (Cable)
1
20 reps
RPE 9.5
6
Hammer Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
5 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
5 reps
RPE 9
3
Bent Over Row (Barbell)
2
15 reps
RPE 9.5
4
Face Pull
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
5
Standing Pullover (Cable)
1
20 reps
RPE 9.5
6
Hammer Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Dip (Weighted)
2
5 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Face Pull
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
5
Standing Pullover (Cable)
1
20 reps
RPE 9.5
6
Hammer Curl
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
5 reps
RPE 8
RPE 6.5
2
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 6
RPE 6
3
Incline Bench Press (Barbell)
2
8 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9.5
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
7
Katana Extension
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
5 reps
RPE 8
RPE 7
2
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 6.5
RPE 6.5
3
Incline Bench Press (Barbell)
2
8 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9.5
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
7
Katana Extension
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 8
2
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 9.5
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
7
Katana Extension
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Chest Fly (Cable)
2
15 reps
RPE 9.5
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
7
Katana Extension
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1 reps
2 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Cable)
2
15 reps
RPE 9.5
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
7
Katana Extension
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 8
2
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 9.5
5
Lateral Raise (Cable)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
7
Katana Extension
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
RPE 6
2
Wide Grip Pull-Up
2
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4
Lying Rear Lateral Raise
2
15 reps
RPE 10
5
Rear Delt Fly (Cable)
1
20 reps
RPE 10
6
Katana Extension
2
15 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
RPE 6
2
Wide Grip Pull-Up
2
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4
Lying Rear Lateral Raise
2
15 reps
RPE 10
5
Rear Delt Fly (Cable)
1
20 reps
RPE 10
6
Katana Extension
2
15 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
15 reps
RPE 7
2
Wide Grip Pull-Up
2
9 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4
Lying Rear Lateral Raise
2
15 reps
RPE 10
5
Rear Delt Fly (Cable)
1
20 reps
RPE 10
6
Katana Extension
2
15 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
15 reps
RPE 7
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4
Lying Rear Lateral Raise
2
15 reps
RPE 10
5
Rear Delt Fly (Cable)
1
20 reps
RPE 10
6
Katana Extension
2
15 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
15 reps
RPE 7
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 10
4
Lying Rear Lateral Raise
2
15 reps
RPE 10
5
Rear Delt Fly (Cable)
1
20 reps
RPE 10
6
Katana Extension
2
15 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
15 reps
RPE 7
2
Wide Grip Pull-Up
2
9 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4
Lying Rear Lateral Raise
2
15 reps
RPE 10
5
Rear Delt Fly (Cable)
1
20 reps
RPE 10
6
Katana Extension
2
15 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
2
Belt Squat
1 Set
8 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
8 Reps
@7
@7
4
Leg Extension
3 Sets
6 Reps
@10
5
Leg Curl
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
2 Sets
15 Reps
@10
Day 2
1
Dip (Weighted)
2 Sets
8 Reps
@6
2
Wide Grip Pull-Up
2 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
@7
@7
4
Seated Row (Machine)
1 Set
1 Set
8 Reps
10 Reps
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
@10
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
20 Reps
15 Reps
@10
@10
7
Katana Extension
2 Sets
15 Reps
@9
8
Bayesian Curl
2 Sets
15 Reps
@9
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
3 Reps
5 Reps
@8
@7
2
Dip (Weighted)
2 Sets
5 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
15 Reps
@8
4
Face Pull
1 Set
1 Set
20 Reps
15 Reps
@9.5
@9.5
5
Standing Pullover (Cable)
1 Set
20 Reps
@9.5
6
Hammer Curl
2 Sets
8 Reps
@9
Day 4
1
Dip (Weighted)
1 Set
2 Sets
3 Reps
5 Reps
@8
@6.5
2
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@6
@6
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7
4
Chest Fly (Cable)
2 Sets
15 Reps
@9.5
5
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
@9.5
@9.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
7
Katana Extension
2 Sets
15 Reps
@9.5
Day 5
1
Dip (Bodyweight)
2 Sets
12 Reps
@6
2
Wide Grip Pull-Up
2 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@9.5
@9.5
4
Lying Rear Lateral Raise
2 Sets
15 Reps
@10
5
Rear Delt Fly (Cable)
1 Set
20 Reps
@10
6
Katana Extension
2 Sets
15 Reps
@9.5
7
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@9.5