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BoostcampPNG

Full Body Aesthetics

by Bhavin S.

Program Description

Alternate day Full Body Workout..

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 16, 2025 09:25
  • Last Edited
    Dec 16, 2025 10:53
Muscle Engagement
Front
Back
MuscleSet
Abs
14.2%
Triceps
11.4%
Upper Back
10%
Hamstrings
8.5%
Biceps
8.5%
Forearms
7.1%
Quadriceps
5.7%
Glutes
5.7%
Front Delts
5.7%
Lats
5.7%
Stretching
5.7%
Middle Delts
4.3%
Chest
2.8%
Cardio
1.9%
Adductors
1.4%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Dead Bug
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
4A
Skull Crusher (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5A
Dead Bug
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5B
Single Arm Farmer Carry
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1
Cardio
1 Set
40 mins
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
4A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5A
Dead Bug
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5B
Single Arm Farmer Carry
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 4
1
Cardio
1 Set
40 mins
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
4A
Skull Crusher (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5A
Dead Bug
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5B
Single Arm Farmer Carry
1 Set
1 Set
AMRAP
AMRAP
@10
@10