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Most Aesthetic Physique - Dr. Mike Isratel

by Yahya G.
2 athletes joined

Program Description

Hypertrophy for aesthetic muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 01, 2026 01:17
  • Last Edited
    Jan 02, 2026 05:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
14.2%
Chest
10.9%
Biceps
9.9%
Lats
8.8%
Upper Back
8.8%
Middle Delts
7.7%
Forearms
5.1%
Hamstrings
4.4%
Quadriceps
4.4%
Abs
3.6%
Rear Delts
3.3%
Glutes
2.9%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
5-12 reps
RPE 6-9
2
Lat Pulldown
3
10-15 reps
RPE 6-9
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
5
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
6
Leg Extension (Banded)
2
15-20 reps
RPE 9
7
Lying Leg Raise
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
5-12 reps
RPE 6-9
2
Lat Pulldown
3
10-15 reps
RPE 6-9
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
5
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
6
Leg Extension (Banded)
2
15-20 reps
RPE 9
7
Lying Leg Raise
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
5-12 reps
RPE 6-9
2
Lat Pulldown
3
10-15 reps
RPE 6-9
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
5
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
6
Leg Extension (Banded)
2
15-20 reps
RPE 9
7
Lying Leg Raise
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
5-12 reps
RPE 6-9
2
Lat Pulldown
3
10-15 reps
RPE 6-9
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
5
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
6
Leg Extension (Banded)
2
15-20 reps
RPE 9
7
Lying Leg Raise
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
5-12 reps
RPE 6-9
2
Lat Pulldown
3
10-15 reps
RPE 6-9
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
5
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
6
Leg Extension (Banded)
2
15-20 reps
RPE 9
7
Lying Leg Raise
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
5-12 reps
RPE 6-9
2
Lat Pulldown
3
10-15 reps
RPE 6-9
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
5
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
6
Leg Extension (Banded)
2
15-20 reps
RPE 9
7
Lying Leg Raise
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 6-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-9
4
Lateral Raise (Cable)
3
12-20 reps
RPE 6-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 6-9
6
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 6-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-9
4
Lateral Raise (Cable)
3
12-20 reps
RPE 6-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 6-9
6
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 6-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-9
4
Lateral Raise (Cable)
3
12-20 reps
RPE 6-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 6-9
6
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 6-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-9
4
Lateral Raise (Cable)
3
12-20 reps
RPE 6-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 6-9
6
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 6-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-9
4
Lateral Raise (Cable)
3
12-20 reps
RPE 6-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 6-9
6
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 6-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-9
4
Lateral Raise (Cable)
3
12-20 reps
RPE 6-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 6-9
6
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
4
Underhand Lat Pulldown
3
8-15 reps
RPE 6-9
5
Lat Prayer
3
10-20 reps
RPE 6-9
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
7
Lying Leg Curl
2
8-12 reps
RPE 7
8
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
4
Underhand Lat Pulldown
3
8-15 reps
RPE 6-9
5
Lat Prayer
3
10-20 reps
RPE 6-9
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
7
Lying Leg Curl
2
8-12 reps
RPE 7
8
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
4
Underhand Lat Pulldown
3
8-15 reps
RPE 6-9
5
Lat Prayer
3
10-20 reps
RPE 6-9
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
7
Lying Leg Curl
2
8-12 reps
RPE 7
8
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
4
Underhand Lat Pulldown
3
8-15 reps
RPE 6-9
5
Lat Prayer
3
10-20 reps
RPE 6-9
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
7
Lying Leg Curl
2
8-12 reps
RPE 7
8
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
4
Underhand Lat Pulldown
3
8-15 reps
RPE 6-9
5
Lat Prayer
3
10-20 reps
RPE 6-9
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
7
Lying Leg Curl
2
8-12 reps
RPE 7
8
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 6-9
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 6-9
4
Underhand Lat Pulldown
3
8-15 reps
RPE 6-9
5
Lat Prayer
3
10-20 reps
RPE 6-9
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
7
Lying Leg Curl
2
8-12 reps
RPE 7
8
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-9
2
Bicep Curl (Cable)
3
12-20 reps
RPE 6-9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6-9
4
Seated Lateral Raises
3
15-25 reps
RPE 6-9
5
Inverted Skull Crusher
1
AMRAP
RPE 10
6
Bar Push Ups
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-9
2
Bicep Curl (Cable)
3
12-20 reps
RPE 6-9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6-9
4
Seated Lateral Raises
3
15-25 reps
RPE 6-9
5
Inverted Skull Crusher
1
AMRAP
RPE 10
6
Bar Push Ups
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-9
2
Bicep Curl (Cable)
3
12-20 reps
RPE 6-9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6-9
4
Seated Lateral Raises
3
15-25 reps
RPE 6-9
5
Inverted Skull Crusher
1
AMRAP
RPE 10
6
Bar Push Ups
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-9
2
Bicep Curl (Cable)
3
12-20 reps
RPE 6-9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6-9
4
Seated Lateral Raises
3
15-25 reps
RPE 6-9
5
Inverted Skull Crusher
1
AMRAP
RPE 10
6
Bar Push Ups
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-9
2
Bicep Curl (Cable)
3
12-20 reps
RPE 6-9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6-9
4
Seated Lateral Raises
3
15-25 reps
RPE 6-9
5
Inverted Skull Crusher
1
AMRAP
RPE 10
6
Bar Push Ups
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-9
2
Bicep Curl (Cable)
3
12-20 reps
RPE 6-9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6-9
4
Seated Lateral Raises
3
15-25 reps
RPE 6-9
5
Inverted Skull Crusher
1
AMRAP
RPE 10
6
Bar Push Ups
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Band)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@6-9
@6-9
@6-9
2
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-9
@6-9
@6-9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@6-9
@6-9
@6-9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-9
@6-9
@6-9
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@7
6
Leg Extension (Banded)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
7
Lying Leg Raise
1 Set
12-15 Reps
@9
Day 2
1
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-9
@6-9
@6-9
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-9
@6-9
@6-9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-9
@6-9
@6-9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6-9
@6-9
@6-9
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-9
@6-9
@6-9
6
Wrist Curls
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@6-9
@6-9
@6-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-9
@6-9
@6-9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-9
@6-9
@6-9
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-9
@6-9
@6-9
5
Lat Prayer
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@6-9
@6-9
@6-9
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
7
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
8
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 4
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-9
@6-9
@6-9
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6-9
@6-9
@6-9
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6-9
@6-9
@6-9
4
Seated Lateral Raises
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@6-9
@6-9
@6-9
5
Inverted Skull Crusher
1 Set
AMRAP
@10
6
Bar Push Ups
1 Set
AMRAP
@10