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Training for aesthetics

by Bonje

Program Description

This program follows a push, pull, legs, push/pull, legs format. I myself being a university student I find this layout to be the best for minimizing unnecessary time in the gym while maximizing gains. While there is no progression scheme built into the program, make use of the tracking feature of boostcamp in order to progressively overload your lifts. Finally make sure your form is good and you control the eccentric portion of every exercise in order to reduce the risk of injury and once again increase gains. I wish you the best of luck with this program and if you have any questions you can reach me on discord(you may need to be on a PC in order to copy the link): https://discord.gg/Xf6FBM6V

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 03:42
  • Last Edited
    Dec 25, 2024 09:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
RPE 9
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
8-10 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
5-10 Reps
@9
2
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
4
Straight Leg Calf Raise
3 Sets
8-12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
Day 5
1
Bulgarian Split Squat (Barbell)
2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@9