Aesthetics Program • Low Volume • Upper Focus
Low volume f-boy workout focusing heavily on upper body and aesthetically pleasing muscles (upper chest, shoulders, arms, lats, upper back).
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–10 reps | @8–10 |
| 1 | 10–12 reps | @8–10 | ||
| 2 | Lat Pulldown (Neutral Grip) | 3 | 6–10 reps | @8–10 |
| 1 | 10–12 reps | @8–10 | ||
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12–15 reps | @8–10 |
| 4 | Incline Chest Fly (Dumbbell) | 3 | 12–15 reps | @8–10 |
| 5 | Preacher Curl (Barbell) | 3 | 10–12 reps | @8–9 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @8–9 |
| 7 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @7–8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 6–10 reps | @8–10 |
| 1 | 10–12 reps | @8–10 | ||
| 2 | Seated Row (Cable) | 3 | 12–15 reps | @8–10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @8–10 |
| 1 | 10–12 reps | @8–10 | ||
| 4 | Chest Fly (Machine) | 3 | 12–15 reps | @8–10 |
| 5 | Skull Crusher (Dumbbell) | 3 | 10–12 reps | @8–10 |
| 6 | Hammer Curl | 3 | 10–12 reps | @8–10 |
| 7 | Face Pull | 3 | 15–20 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6–10 reps | @8–10 |
| 1 | 10–12 reps | @8–10 | ||
| 2 | Seated Row (Cable) | 3 | 6–10 reps | @8–10 |
| 1 | 12–15 reps | @8–10 | ||
| 3 | Wide Grip Lat Pulldown | 3 | 12–15 reps | @8–10 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12–15 reps | @8–10 |
| 5 | Preacher Curl (Barbell) | 3 | 10–12 reps | @8–10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @8–10 |
| 7 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6–10 reps | @8–10 |
| 2 | Hack Squat | 4 | 12–15 reps | @8–10 |
| 3 | Leg Extension | 3 | 12–15 reps | @8–10 |
| 4 | Standing Calf Raise | 4 | 15–20 reps | @8–10 |
Common questions
Yes, Aesthetics Program • Low Volume • Upper Focus 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 garage 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 30 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.
Aesthetics Program • Low Volume • Upper Focus is structured around 4 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.
Aesthetics Program • Low Volume • Upper Focus 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
