aesthetic physiche hypertrophy training
hypertrophy training designed to give you the best aesthetic physiche
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–12 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Cable Crossover | 3 | 10–15 reps | @8 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 12–15 reps | @8 |
| 8 | Abs Crunch (Weighted) | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | @9 |
| 2 | Pull-Up (Weighted) | 3 | AMRAP | @9 |
| 3 | Bent Over Row (Barbell) | 3 | 8–10 reps | @8 |
| 4 | Wide Grip Lat Pulldown | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | — | ||
| 5 | Face Pull | 3 | 8–12 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @8 |
| 7 | Hammer Curl | 3 | 10–12 reps | @8 |
| 8 | Preacher Curl (Dumbbell) | 3 | 10–15 reps | @8 |
| 9 | Hanging Oblique Knee Raise | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 8–12 reps | @8 |
| 2 | Leg Press | 3 | 10–12 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| 5 | Lying Leg Curl | 3 | 10–15 reps | @8 |
| 6 | Standing Calf Raise | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8–12 reps | @8 |
| 2 | Dip (Weighted) | 3 | AMRAP | @8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| 4 | Front Raise | 3 | 10–12 reps | @8 |
| 5 | Bench Press (Close Grip) | 3 | 8–12 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 3 | 8–10 reps | @8 |
| 2 | Single Arm Row (Dumbbell) | 3 | 10–12 reps | @8 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10–12 reps | @8 |
| 4 | Reverse Pec Deck | 3 | 12–15 reps | @8 |
| 5 | Concentration Curl | 3 | 8–12 reps | @8 |
| 6 | Bicep Curl (Cable) | 3 | 8–12 reps | @8 |
| 7 | Hanging Leg Raise | 3 | 10–15 reps | @8 |
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, aesthetic physiche hypertrophy training 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 70 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.
aesthetic physiche hypertrophy training 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.
aesthetic physiche hypertrophy training 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
