Training for aesthetics
Bodybuilding program for those who want to be aesthetic as well as progress their lifts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5–8 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 3 | Chest Fly (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | V-Handle Tricep Pushdown (Cable) | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 8–12 reps | @9 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @9 |
| 3 | Chest Supported Row (Machine) | 2 | 8–12 reps | @9 |
| 4 | Rear Delt Fly (Cable) | 3 | 8–12 reps | @9 |
| 5 | Preacher Curl (Barbell) | 4 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 5–10 reps | @9 |
| 2 | Leg Extension | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 | ||
| 3 | Seated Hamstring Curl | 3 | 8–12 reps | @9 |
| 4 | Straight Leg Calf Raise | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @9 |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9 |
| 4 | V-Handle Tricep Pushdown (Cable) | 4 | 8–12 reps | @9 |
| 5 | Preacher Curl (Barbell) | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 2 | 5–8 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 2 | 5–8 reps | @9 |
| 3 | Seated Hamstring Curl | 2 | 8–12 reps | @9 |
| 4 | Leg Extension | 3 | 8–12 reps | @9 |
| 5 | Straight Leg Calf Raise | 3 | 8–12 reps | @9 |
Common questions
Yes, Training for 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 1 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 60 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.
Training for 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Training for 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
