APOLLO: Efficient Aesthetic Focused Training
12 week, 3 day per week training program designed to build an aesthetic, athletic phyisque without living in the gym.
Overview
This is a 12–week, 3–day–per–week training program designed to build an aesthetic, athletic physique without living in the gym.
The focus is on time–tested lifts, intelligent progression, and the muscle groups that make the biggest visual difference: shoulders, chest, arms, lats, and abs. Every exercise earns its place.
There’s no fluff, no novelty for the sake of it.
The program is structured into clear training blocks, starting with a foundation phase to dial in technique and build momentum, progressing into higher–volume work, and finishing with a focused peak phase that pushes close to failure for maximum results.
Intensity and workload increase gradually, allowing consistent progress while managing fatigue.
Training runs on a simple 3-day full body split, keeping sessions efficient and easy to recover from.
Supersets are used strategically to save time and increase training density without compromising performance on the big lifts.
This program is ideal for:
– Busy guys who can train 3x per week.
– Lifters who want visible results without overcomplicated routines
– Anyone stuck in the “skinny–fat” phase looking to build muscle and structure
– Those who value sustainability, structure, and long–term progress
If you follow the plan as written, you’ll finish the 12 weeks stronger, leaner, and more physically
balanced.
Good luck!
If you want personalized programming & nutrition guidance from me, check out my coaching app:
https://www.coachos-app.com/joshbrett
Who it's for
Reviews
Needed to have a different split after years of power lifting with . this was a great change up.
Excellent all rounder done in 1 hour workouts for busy people
Love this workout but would love if it had more legs in it on its own to allow for low body building too
Nice
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @7 |
| 2 | Barbell Row | 3 | 5–8 reps | @7 |
| 3 | Leg Press | 3 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Hammer Curl (Cable) | 3 | 8–12 reps | @8 |
| 4B | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8 |
| 5 | Decline Crunch (Weighted) | 2 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @7 |
| 2 | Bench Press (Barbell) | 3 | 6–10 reps | @7 |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps | @7 |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 2 | 8–12 reps | @8 |
| 4B | Bayesian Curl | 2 | 8–12 reps | @8 |
| 5 | Face Pull | 2 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps | @7 |
| 2 | Military Press (Barbell) | 3 | 6–10 reps | @7 |
| 3 | Pull-Up (Weighted) | 3 | 5–8 reps | @7 |
| 4 | Leg Curl | 3 | 8–12 reps | @8 |
| Superset | ||||
| 5A | Standing Pullover (Cable) | 2 | 10–15 reps | @8 |
| 5B | Lateral Raise (Cable) | 2 | 10–15 reps | @8 |
| 6 | Leg Raise (Captain's Chair) | 2 | 8–12 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Coach description
I’m Josh a YouTube Fitness educator with 450,000 + subscribers.
My goal is to help you look, feel, and operate at your best with no BS and evidence-based approaches to eating and exercising.
I’ve helped hundreds of guys get into the best shape of their lives, I would love to help you next.
Over the past ten years, I've explored key scientific research, tested numerous workout routines, diets, and supplements, and coached hundreds of men.
While I don’t claim to have all the answers, I have a good understanding of what works and what doesn’t.
I started my gym journey in 2014, hoping to build muscle and lose fat.
Like most people, I had no clue what I was doing.
I jumped from one fitness trend to the next—spending hours in the gym, trying every new program, and wasting money on overpriced supplements.
Years passed, but my progress barely changed. I wasn’t much stronger, struggled to stay lean, and felt stuck. Even working with powerlifting and bodybuilding coaches didn’t help—just more gimmicks, trendy techniques, and expensive products that did nothing.
Then came a major injury and lockdown, forcing me to step away from training for a year.
When I finally recorded myself, I was in the worst shape of my life.
That was my wake-up call.
I stopped following fitness influencers, ditched the useless supplements, and started learning from real experts—performance nutritionists, top-tier strength coaches, and seasoned natural bodybuilders.
A year later, I was in the best shape of my life—despite being busier, training less, and enjoying my diet more than ever.
The advice that worked wasn’t what goes viral on TikTok or dominates mainstream fitness content.
That’s why I started my YouTube channel—to help others avoid the same mistakes.
From the supplements experts actually take to the truth about celebrity fitness advice, I break down what really works.
The goal has always been simple: to help you reach your individual potential in performance, health, and body composition.
Common questions
Yes, APOLLO: Efficient Aesthetic Focused Training is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
APOLLO: Efficient Aesthetic Focused Training is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
APOLLO: Efficient Aesthetic Focused Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
