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BoostcampPNG

THIS IS LIGHTWEIGHT

by Heinoa D.
1 athletes joined
5.0
(1 rating)

Program Description

You want Aesthetic body try this out

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 10, 2024 04:10
  • Last Edited
    Mar 15, 2025 09:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Overhead Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Overhead Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Overhead Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Overhead Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Chest Supported Row (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Single Arm Row (Cable)
2
15 reps
-
6
Lat Pulldown (Single Arm)
2
15 reps
-
7
Standing Pullover (Cable)
3
12 reps
-
8
Hammer Curl
2
10 reps
-
9
Alternating Dumbbell Curl
2
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Chest Supported Row (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Single Arm Row (Cable)
2
15 reps
-
6
Lat Pulldown (Single Arm)
2
15 reps
-
7
Standing Pullover (Cable)
3
12 reps
-
8
Hammer Curl
2
10 reps
-
9
Alternating Dumbbell Curl
2
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Chest Supported Row (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Single Arm Row (Cable)
2
15 reps
-
6
Lat Pulldown (Single Arm)
2
15 reps
-
7
Standing Pullover (Cable)
3
12 reps
-
8
Hammer Curl
2
10 reps
-
9
Alternating Dumbbell Curl
2
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Chest Supported Row (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Single Arm Row (Cable)
2
15 reps
-
6
Lat Pulldown (Single Arm)
2
15 reps
-
7
Standing Pullover (Cable)
3
12 reps
-
8
Hammer Curl
2
10 reps
-
9
Alternating Dumbbell Curl
2
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Single Leg Press
3
10 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
2
12 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Single Leg Press
3
10 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
2
12 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Single Leg Press
3
10 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
2
12 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Single Leg Press
3
10 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
2
12 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
2
10 reps
-
5
Incline Fly Press (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Single Arm Tricep Extension (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
2
10 reps
-
5
Incline Fly Press (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Single Arm Tricep Extension (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
2
10 reps
-
5
Incline Fly Press (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Single Arm Tricep Extension (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
2
10 reps
-
5
Incline Fly Press (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Single Arm Tricep Extension (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Single Arm Row (Dumbbell)
2
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Hammer Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Single Arm Rear Delt Cable Fly
3
15 reps
-
10
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Single Arm Row (Dumbbell)
2
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Hammer Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Single Arm Rear Delt Cable Fly
3
15 reps
-
10
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Single Arm Row (Dumbbell)
2
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Hammer Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Single Arm Rear Delt Cable Fly
3
15 reps
-
10
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Single Arm Row (Dumbbell)
2
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Hammer Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
15 reps
-
9
Single Arm Rear Delt Cable Fly
3
15 reps
-
10
Face Pull
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Front Raise
2 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
-
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 2
1
Barbell Row
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
12 Reps
-
5
Single Arm Row (Cable)
2 Sets
15 Reps
-
6
Lat Pulldown (Single Arm)
2 Sets
15 Reps
-
7
Standing Pullover (Cable)
3 Sets
12 Reps
-
8
Hammer Curl
2 Sets
10 Reps
-
9
Alternating Dumbbell Curl
2 Sets
12 Reps
-
10
Wrist Curls
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Single Leg Press
3 Sets
10 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
6
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
7
Calf Raise (Leg Press)
3 Sets
15 Reps
-
8
Face Pull
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Military Press (Barbell)
3 Sets
8 Reps
-
4
Bench Press (Close Grip)
2 Sets
10 Reps
-
5
Incline Fly Press (Dumbbell)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
15 Reps
-
5
Lat Pulldown
3 Sets
15 Reps
-
6
Standing Pullover (Cable)
3 Sets
15 Reps
-
7
Hammer Curl
2 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
9
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
-
10
Face Pull
3 Sets
15 Reps
-