logo
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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Lats
13.1%
Chest
12%
Triceps
9.9%
Front Delts
9%
Biceps
8.2%
Quadriceps
7%
Hamstrings
5.4%
Glutes
5.1%
Rear Delts
4.3%
Middle Delts
3.8%
Forearms
2.1%
Lower Back
1.7%
Calves
1.5%
Abs
1.2%
Adductors
0.6%
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
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
-