Program Description
**Strength & Aesthetics** is an 8-week program designed to build muscle and enhance your physique through a balanced mix of strength training and hypertrophy techniques. With 5 days of workouts each week, you'll engage in a variety of exercises targeting all major muscle groups, including bodyweight movements, barbell lifts, and machine work. This program is perfect for those looking to increase their strength while sculpting a more defined physique. Get ready to push your limits and see real results!
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedDec 14, 2025 07:54
- Last EditedDec 14, 2025 08:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Triceps
10.2%
Hamstrings
10.2%
Glutes
9.9%
Front Delts
9.4%
Quadriceps
9.4%
Lats
8.2%
Chest
7.2%
Abs
5.4%
Biceps
3.9%
Middle Delts
3.3%
Calves
2.8%
Rear Delts
2.6%
Other
2%
Adductors
1.6%
Lower Back
1.6%
Abductors
1.1%
Forearms
0.5%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
5 reps
-
2
Pendlay Row
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
-
7
Dip (Weighted)
3
6-8 reps
-
8A
Lateral Raise (Dumbbell)
3
15 reps
-
8B
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Vertical Jump
3
5 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Dumbbell)
3
12-15 reps
-
7B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
4
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dip (Bodyweight)
4
-
3
Inverted Row
3
12 reps
-
4
Handstand wall hold
3
0.5-1 mins
-
5
Pistol Squat
3
6 reps
-
6
Hanging Knee Raise
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Clap Push Up4 Sets
5 Reps
-
2
Pendlay Row4 Sets
5 Reps
@8
3
Bench Press (Barbell)4 Sets
5 Reps
-
4
Pull-Up (Weighted)4 Sets
5 Reps
-
5
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
@8
6
Chest Supported Row (Machine)3 Sets
8 Reps
-
7
Dip (Weighted)3 Sets
6-8 Reps
-
8A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
8B
Face Pull3 Sets
15 Reps
-
Day 2
1
Squat (Low Bar)4 Sets
4-6 Reps
@9
2
Romanian Deadlift (Barbell)4 Sets
6 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
4
Leg Press3 Sets
8 Reps
-
5
Vertical Jump3 Sets
5 Reps
-
6
Standing Calf Raise3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
-
2
Wide Grip Lat Pulldown4 Sets
10-12 Reps
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
7A
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
7B
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
Day 4
1
Leg Press4 Sets
12-15 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Seated Hamstring Curl4 Sets
12 Reps
-
4
Goblet Squat3 Sets
12 Reps
-
5
Glute Bridge (Dumbbell)3 Sets
12 Reps
-
6
Standing Calf Raise4 Sets
15 Reps
-
Day 5
1
Pull-Up (Bodyweight)4 Sets
-
2
Dip (Bodyweight)4 Sets
-
3
Inverted Row3 Sets
12 Reps
-
4
Handstand wall hold3 Sets
0.5-1 mins
-
5
Pistol Squat3 Sets
6 Reps
-
6
Hanging Knee Raise3 Sets
12 Reps
-