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BoostcampPNG

Natural Aesthetics

by Braden Manning
2 athletes joined

Program Description

5 day split prioritizing hypertrophy with abs and cardio built in. Check notes for exact rep ranges for each exercise.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 21, 2025 06:19
  • Last Edited
    Mar 30, 2025 01:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
7
Shrug (Dumbbell)
2
10 reps
RPE 10
8
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
7
Shrug (Dumbbell)
2
10 reps
RPE 10
8
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
7
Shrug (Dumbbell)
2
10 reps
RPE 10
8
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
7
Shrug (Dumbbell)
2
10 reps
RPE 10
8
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lateral Raise (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Wrist Curls
2
15 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lateral Raise (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Wrist Curls
2
15 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lateral Raise (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Wrist Curls
2
15 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lateral Raise (Cable)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Wrist Curls
2
15 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 9
4
Leg Press
2
10 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
3
10 reps
RPE 9
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 9
4
Leg Press
2
10 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
3
10 reps
RPE 9
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 9
4
Leg Press
2
10 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
3
10 reps
RPE 9
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 9
4
Leg Press
2
10 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
3
10 reps
RPE 9
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Straight Leg Calf Raise
4
10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9.5
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Straight Leg Calf Raise
4
10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9.5
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Straight Leg Calf Raise
4
10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9.5
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Straight Leg Calf Raise
4
10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9.5
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Walk
1 Set
10 mins
-
2
Hip Adductor (Machine)
2 Sets
10 Reps
@10
3
Squat (Barbell)
2 Sets
8 Reps
@9
4
Leg Press
2 Sets
10 Reps
@9
5
Leg Extension
2 Sets
15 Reps
@9
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Straight Leg Calf Raise
4 Sets
12 Reps
@9.5
Day 4
1
Cable Crunch
4 Sets
10 Reps
@10
2
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3
Walk
1 Set
30 mins
-
Day 2
1
Walk
1 Set
10 mins
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Reverse Pec Deck
3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
9
Wrist Curls
2 Sets
15 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
Walk
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Pec Deck (Machine)
3 Sets
12 Reps
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@9
5
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
Day 1
1
Walk
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
3 Sets
12 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@9
6
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9
7
Shrug (Dumbbell)
2 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 6
1
Walk
1 Set
10 mins
-
2
Straight Leg Calf Raise
4 Sets
10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9
4
Seated Hamstring Curl
2 Sets
8 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9.5
6
Hip Adductor (Machine)
1 Set
15 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10