Weighted Aesthetics
Combination of bodybuilding and weighted calisthenics for maximum aesthetics and functionality.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @6 |
| 1 | 5 reps | @6.5 | ||
| 1 | 5 reps | @7 | ||
| 2 | Belt Squat | 1 | 8 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 1 | 5 reps | @7 |
| 1 | 8 reps | @7 | ||
| 4 | Leg Extension | 3 | 6 reps | @10 |
| 5 | Leg Curl | 3 | 10 reps | @9 |
| 6 | Hip Adductor (Machine) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 8 reps | @6 |
| 2 | Wide Grip Pull-Up | 2 | 8 reps | @8 |
| 3 | Incline Bench Press (Barbell) | 1 | 5 reps | @7 |
| 1 | 8 reps | @7 | ||
| 4 | Seated Row (Machine) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 5 | Lateral Raise (Cable) | 1 | 20 reps | @10 |
| 1 | 15 reps | @10 | ||
| 6 | Rear Delt Fly (Cable) | 1 | 20 reps | @10 |
| 1 | 15 reps | @10 | ||
| 7 | Katana Extension | 2 | 15 reps | @9 |
| 8 | Bayesian Curl | 2 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 1 | 3 reps | @8 |
| 2 | 5 reps | @7 | ||
| 2 | Dip (Weighted) | 2 | 5 reps | @7 |
| 3 | Bent Over Row (Barbell) | 2 | 15 reps | @8 |
| 4 | Face Pull | 1 | 20 reps | @9.5 |
| 1 | 15 reps | @9.5 | ||
| 5 | Standing Pullover (Cable) | 1 | 20 reps | @9.5 |
| 6 | Hammer Curl | 2 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 3 reps | @8 |
| 2 | 5 reps | @6.5 | ||
| 2 | Chin-Up (Weighted) | 1 | 5 reps | @6 |
| 1 | 8 reps | @6 | ||
| 3 | Incline Bench Press (Barbell) | 2 | 8 reps | @7 |
| 4 | Chest Fly (Cable) | 2 | 15 reps | @9.5 |
| 5 | Lateral Raise (Cable) | 1 | 20 reps | @9.5 |
| 1 | 15 reps | @9.5 | ||
| 6 | Tricep Extension (Cable) | 2 | 15 reps | @9.5 |
| 7 | Katana Extension | 2 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 2 | 12 reps | @6 |
| 2 | Wide Grip Pull-Up | 2 | 8 reps | @7 |
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @9.5 |
| 1 | 8 reps | @9.5 | ||
| 4 | Lying Rear Lateral Raise | 2 | 15 reps | @10 |
| 5 | Rear Delt Fly (Cable) | 1 | 20 reps | @10 |
| 6 | Katana Extension | 2 | 15 reps | @9.5 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 15 reps | @9.5 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Weighted Aesthetics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Each session typically takes around 90 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.
Weighted Aesthetics is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Weighted Aesthetics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
