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Pure AesthetiX: Full Body + Arm Foundational Program

by Ezra Kim
3 athletes joined

Program Description

Recommended Schedule: Monday - Full Body Tuesday - Rest Wednesday - Full Body Thursday - Rest Friday - Full Body Saturday - Arm Sunday - Rest

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 31, 2024 10:19
  • Last Edited
    Feb 12, 2025 09:05
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Military Press (Barbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Skull Crusher
3 Sets
8-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Rope Hammer Curl
3 Sets
10-15 Reps
-