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Marble Statue Physique

by Aidan Crowe
2 athletes joined
4.0
(1 rating)

Program Description

**Marble Statue Physique** is a comprehensive 10-week bodybuilding program designed to sculpt your physique, focusing on aesthetics above all else. With 4-5 training sessions per week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup. Each workout combines compound and isolation movements to maximize hypertrophy and strength, ensuring you build a classically aesthetic, muscular physique. Perfect for intermediate lifters looking to elevate their training.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 22, 2026 02:34
  • Last Edited
    Feb 07, 2026 08:21
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Middle Delts
10.4%
Triceps
10.2%
Quadriceps
10.1%
Hamstrings
9.7%
Glutes
8.5%
Upper Back
7.4%
Biceps
6.3%
Chest
5.8%
Lats
5.4%
Rear Delts
5.3%
Abs
4.2%
Forearms
2%
Lower Back
1.8%
Adductors
1.2%
Abductors
0.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
2
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
3
Bench Press (Barbell)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
2
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
3
Bench Press (Barbell)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
2
10 reps
RPE 6
4
Walking Lunge
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
2
10 reps
RPE 6
4
Walking Lunge
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
RPE 7
RPE 8
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Lateral Raise (Cable)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
RPE 7
RPE 8
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Lateral Raise (Cable)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Extension
2
10 reps
-
4
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Extension
2
10 reps
-
4
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Extension
2
10 reps
-
4
Decline Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Extension
2
10 reps
-
4
Decline Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Extension
2
10 reps
-
4
Decline Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Extension
2
10 reps
-
4
Decline Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
3
Bench Press (Barbell)
2 Sets
10 Reps
@7.5
4
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Hack Squat
3 Sets
8 Reps
@7
3
Seated Hamstring Curl
2 Sets
10 Reps
@6
4
Walking Lunge
2 Sets
20 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
6 Reps
@7
@8
2
Dumbbell Row
3 Sets
8 Reps
@7.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@6
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
-
Day 4
1
Squat (Bodyweight)
5 Sets
20 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Hanging Leg Raise
2 Sets
10 Reps
-