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Symmetry and Aesthetics

by Constantinos N.

Program Description

Trying to achieve symmetry and aesthetics.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 26, 2025 05:25
  • Last Edited
    Sep 26, 2025 05:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Middle Delts
9.8%
Biceps
9.2%
Upper Back
8.9%
Front Delts
8.3%
Hamstrings
8.3%
Quadriceps
8%
Lats
6.9%
Glutes
6.8%
Chest
6.2%
Calves
4.6%
Lower Back
3.7%
Rear Delts
3.1%
Adductors
1.5%
Abductors
1.5%
Abs
1.4%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
10 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bayesian Curl
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
10 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bayesian Curl
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
10 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bayesian Curl
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
10 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bayesian Curl
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
10 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bayesian Curl
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
10 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bayesian Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Leg Extension
2
12 reps
-
4
Hyperextension
2
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Leg Extension
2
12 reps
-
4
Hyperextension
2
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Leg Extension
2
12 reps
-
4
Hyperextension
2
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Leg Extension
2
12 reps
-
4
Hyperextension
2
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Leg Extension
2
12 reps
-
4
Hyperextension
2
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Leg Extension
2
12 reps
-
4
Hyperextension
2
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
10 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
10 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
10 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
10 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
10 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
10 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
12 Reps
-
-
2
Seated Row (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
6
Bayesian Curl
2 Sets
12 Reps
-
Day 2
1
Hack Squat
3 Sets
10 Reps
-
2
Lying Leg Curl
2 Sets
12 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
5
Calf Raise (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Seated Row (Cable)
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
6
Bicep Curl (Cable)
2 Sets
12 Reps
-
Day 4
1
Pendulum Squat
3 Sets
10 Reps
-
2
Seated Hamstring Curl
2 Sets
10 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Hyperextension
2 Sets
12 Reps
-
5
Calf Raise (Machine)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
2 Sets
15 Reps
-
Day 5
1
Overhead Press (Machine)
2 Sets
10 Reps
-
2
Lateral Raise (Cable)
4 Sets
12 Reps
-
3
Bicep Curl (Cable)
4 Sets
12 Reps
-
4
Tricep Extension (Cable)
4 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
6
Shrug (Dumbbell)
2 Sets
15 Reps
-