logo
BoostcampPNG

Aesthetics Program • Low Volume • Upper Focus

by null
2 athletes joined

Program Description

This program are for the rats wanting to look good but don’t want to spend over an hour in the gym. This is low volume. Each workout takes 30 min, and mostly hits upper body. Your gains won’t be as great as other ones, but to some that wont matter. You will grow (but your legs will lag). When spread over the week it’s on/off/on/off/on/on/off This is tailored for the people wanting the easy way out - The program people think is the shortcut to gains. Those who want the beach body, to look good shirtless, fill out their sleeves and achieve that f-boy aesthetic. Please don’t run this longer than 3 months. You’ll end up looking like Johnny Bravo and you will wish you had incorporated some lower back movements. Run a properly balanced program after a few weeks, unless you are a total degenerate .

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Sep 23, 2024 06:10
  • Last Edited
    Nov 11, 2024 10:27
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
6-10 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
1
6-10 reps
10-12 reps
RPE 8-10
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8-10
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-10
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-10 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
1
6-10 reps
10-12 reps
RPE 8-10
RPE 8-10
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-10
6
Hammer Curl
3
10-12 reps
RPE 8-10
7
Face Pull
3
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-10 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Seated Row (Cable)
3
1
6-10 reps
12-15 reps
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
3
12-15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8-10
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 8-10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8-10
2
Hack Squat
4
12-15 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Standing Calf Raise
4
15-20 reps
RPE 8-10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
10-12 Reps
@8-10
@8-10
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
6-10 Reps
10-12 Reps
@8-10
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
@8-10
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@8-9
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8-9
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7-8
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
10-12 Reps
@8-10
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-10 Reps
10-12 Reps
@8-10
@8-10
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@8-10
6
Hammer Curl
3 Sets
10-12 Reps
@8-10
7
Face Pull
3 Sets
15-20 Reps
@8-10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-10 Reps
10-12 Reps
@8-10
@8-10
2
Seated Row (Cable)
3 Sets
1 Set
6-10 Reps
12-15 Reps
@8-10
@8-10
3
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
@8-10
4
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@8-10
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8-10
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8-10
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8-10
2
Hack Squat
4 Sets
12-15 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@8-10
4
Standing Calf Raise
4 Sets
15-20 Reps
@8-10