Ultimate Aesthetics Bodybuilding Program v1.0
5-day a week Upper/Lower Hyprid designed to build a foundational base.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 4–6 reps |
| 3 | 6–10 reps | ||
| 2 | Incline Chest Fly (Dumbbell) | 2 | 8–12 reps |
| 3 | Lat Pulldown (Neutral Grip) | 4 | 6–10 reps |
| 4 | Chest Supported T-Bar Row | 3 | 8–10 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 2 | 12–15 reps | ||
| 6 | Lateral Raise (Machine) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 5–8 reps |
| 2 | 7–10 reps | ||
| 2 | Elevated Romanian Deadlift (Smith Machine) | 3 | 6–10 reps |
| 3 | Goblet Squat | 3 | 8–12 reps |
| 4 | Leg Extension | 3 | 10–15 reps |
| 5 | Bench Press (Close Grip) | 3 | 6–10 reps |
| 6 | Incline Curl (Dumbbell) | 4 | 6–10 reps |
| 7 | Tricep Extension (Machine) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 6–10 reps |
| 2 | Chest Fly (Machine) | 3 | 10–15 reps |
| 3 | Smith Machine Rows | 4 | 8–12 reps |
| 4 | Lat Pulldown | 3 | 10–15 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 10–15 reps |
| 6 | Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 7A | Shrug (Barbell) | 5 | 10–15 reps |
| 7B | Standing Calf Raise | 5 | 10–15 reps |
| Superset | |||
| Superset | |||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Smith Machine) | 3 | 6–10 reps |
| 1B | Reverse Wrist Curl (Barbell) | 3 | 8–12 reps |
| 2 | Leg Press (45 Degrees) | 1 | 10–158 reps |
| 2 | 10–15 reps | ||
| 3 | Leg Curl | 3 | 10–12 reps |
| 4 | Shrug (Dumbbell) | 3 | 10–12 reps |
| 5 | Decline Crunch | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arnold Press | 3 | 6–12 reps |
| 2 | Seated Dumbbell Curl | 3 | 4–10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 10–20 reps |
| 4 | Skull Crusher (Dumbbell) | 4 | 6–12 reps |
| 5 | Bicep Curl (Machine) | 3 | 6–10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ultimate Aesthetics Bodybuilding Program v1.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Ultimate Aesthetics Bodybuilding Program v1.0 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ultimate Aesthetics Bodybuilding Program v1.0 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
