logo
BoostcampPNG

Aesthetic Phenom

by allan neto

Program Description

Purpose is to maximize strength, hypertrophy and endurance/conditioning without spending hours in the gym

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2026 02:26
  • Last Edited
    Mar 07, 2026 02:22
Muscle Engagement
Front
Back
MuscleSet
Other
18.8%
Front Delts
9.4%
Upper Back
8.5%
Triceps
8.1%
Chest
8.1%
Quadriceps
7.2%
Glutes
7.2%
Hamstrings
7.2%
Lats
5.4%
Middle Delts
4.5%
Abs
3.6%
Biceps
3.6%
Rear Delts
3.1%
Adductors
2.2%
Lower Back
1.3%
Cardio
0.9%
Forearms
0.9%
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 9
RPE 10
2A
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2B
Dip (Weighted)
2
6-10 reps
RPE 10
3A
Kelso Shrug (Chest Supported)
3
12 reps
-
3B
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
4A
Incline Chest Fly (Dumbbell)
2
12 reps
-
4B
Skull Crusher (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
10
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5 reps
5 reps
RPE 6
RPE 10
2A
Dip (Weighted)
2
10 reps
-
2B
Pull-Up (Weighted)
2
10 reps
-
3A
Reverse Pec Deck
1
15 reps
RPE 10
3B
Bayesian Curl
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Sprint
10
0.1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Cardio (LISS)
1 Set
45-60 mins
-
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@9
@10
2A
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2B
Dip (Weighted)
2 Sets
6-10 Reps
@10
3A
Kelso Shrug (Chest Supported)
3 Sets
12 Reps
-
3B
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
2
Pull-Up (Weighted)
2 Sets
6 Reps
@10
3
Behind The Back Lateral Raise (Cable)
2 Sets
12 Reps
@10
4A
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4B
Skull Crusher (Barbell)
2 Sets
12 Reps
-
Day 4
1
Run
10 Sets
1.5 mins
-
Day 5
1
Trap Bar Deadlift
2 Sets
1 Set
5 Reps
5 Reps
@6
@10
2A
Dip (Weighted)
2 Sets
10 Reps
-
2B
Pull-Up (Weighted)
2 Sets
10 Reps
-
3A
Reverse Pec Deck
1 Set
15 Reps
@10
3B
Bayesian Curl
1 Set
12 Reps
@10
Day 6
1
Jump Rope
1 Set
10 mins
-
2
Sprint
10 Sets
0.1 mins
-