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Pure AesthetiX: Full body Low Volume Program

by Ezra Kim
21 athletes joined

Program Description

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

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2024 11:27
  • Last Edited
    Feb 10, 2025 07:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Leg Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Hack Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Seated Cable Row (One Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
16-20 Reps
16-20 Reps
-
@10
4
Leg Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10