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Aesthetic Body Training [HIT + CALISTHENICS]

by Gaddiel M.
2 athletes joined

Program Description

To gain muscles

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 25, 2024 02:32
  • Last Edited
    Nov 15, 2024 02:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
1 Set
8-15 Reps
@10
2
Leg Press
1 Set
8-15 Reps
@10
3
Squat (Barbell)
1 Set
8-15 Reps
@10
4
Standing Calf Raise
1 Set
12-20 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
8-10 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
1-5 Reps
@10
3
Bench Press (Close Grip)
1 Set
8-10 Reps
@10
4
Lat Pulldown (Close Grip)
1 Set
8-10 Reps
@10
5
Snatch Deadlift
1 Set
8-10 Reps
@10
6
Shrug (Barbell)
1 Set
8-10 Reps
@10
Day 3
1
Hanging Leg Raise
2 Sets
6-10 Reps
-
2
Ab Wheel
1 Set
6-10 Reps
-
3A
Neck Curl
1 Set
6-10 Reps
-
4
Neck Curl
1 Set
6-10 Reps
-