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Abrar's Aesthetics

by Abrar A.
3 athletes joined
5.0
(1 rating)

Program Description

Achieving an aesthetic physique

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 04, 2024 06:10
  • Last Edited
    Oct 02, 2024 02:53

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
14.8%
Lats
11.4%
Triceps
10.7%
Front Delts
9.5%
Chest
8.8%
Middle Delts
7.9%
Biceps
7.6%
Abs
4.8%
Rear Delts
4.6%
Forearms
4%
Glutes
3.9%
Hamstrings
3.5%
Neck
2.9%
Lower Back
2.6%
Quadriceps
2.2%
Adductors
0.9%
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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
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
2
6-15 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 7
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
6
Hammer Curl
2
8 reps
RPE 7
7
Wrist Curls
2
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
2
6-15 reps
RPE 8
3
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 8
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 8
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Wrist Curls
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
6-15 reps
RPE 9
3
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8 reps
RPE 9
7
Wrist Curls
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
2
6-15 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 7
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
6
Hammer Curl
2
8 reps
RPE 7
7
Wrist Curls
2
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
2
6-15 reps
RPE 8
3
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 8
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 8
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Wrist Curls
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
2
Pec Deck (Machine)
1
1
6-15 reps
6-15 reps
RPE 9
RPE 7
3
Overhead Extension (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 7
4
Tricep Pushdown (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 7
5
Bicep Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
8 reps
RPE 9
RPE 7
7
Wrist Curls
1
1
12-20 reps
12-20 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
10-15 reps
RPE 7
4
Reverse Pec Deck
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Upright Row (Barbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 8
4
Reverse Pec Deck
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Upright Row (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Pull-Up (Assisted)
3
10-15 reps
RPE 9
4
Reverse Pec Deck
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Upright Row (Barbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
10-15 reps
RPE 7
4
Reverse Pec Deck
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Upright Row (Barbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 8
4
Reverse Pec Deck
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Upright Row (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 8
RPE 7
3
Pull-Up (Assisted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7
4
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 6.5
RPE 7
6
Upright Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Hamstring Curl
3
8-12 reps
RPE 7
3
Back Extension (Weighted)
3
6-12 reps
RPE 7
4
Hanging Leg Raise
3
12-20 reps
RPE 7
5
Side Crunch (Cable)
3
15 reps
RPE 7
6
Neck Curl
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Back Extension (Weighted)
3
6-12 reps
RPE 8
4
Hanging Leg Raise
3
12-20 reps
RPE 8
5
Side Crunch (Cable)
3
15 reps
RPE 8
6
Neck Curl
1
3
10 reps
10 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Back Extension (Weighted)
3
6-12 reps
RPE 9
4
Hanging Leg Raise
3
12-20 reps
RPE 9
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Neck Curl
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Hamstring Curl
3
8-12 reps
RPE 7
3
Back Extension (Weighted)
3
6-12 reps
RPE 7
4
Hanging Leg Raise
3
12-20 reps
RPE 7
5
Side Crunch (Cable)
3
15 reps
RPE 7
6
Neck Curl
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Back Extension (Weighted)
3
6-12 reps
RPE 8
4
Hanging Leg Raise
3
12-20 reps
RPE 8
5
Side Crunch (Cable)
3
15 reps
RPE 8
6
Neck Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Hamstring Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7
3
Back Extension (Weighted)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 8
RPE 7
4
Hanging Leg Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 8
RPE 7
5
Side Crunch (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 8
RPE 7
6
Neck Curl
1
3
10 reps
10 reps
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Push Up
3
25 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
5
Skull Crusher
2
10 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Push Up
3
25 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 9
2
Push Up
3
25 reps
RPE 9
3
Chin-Up (Bodyweight)
3
8-10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher
2
10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Push Up
3
25 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
5
Skull Crusher
2
10 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Push Up
3
25 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 8
RPE 7
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 9
RPE 8
RPE 7
3
Chin-Up (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
4
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 7
5
Skull Crusher
1
1
10 reps
10 reps
RPE 9
RPE 7
6
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 7
7
Reverse Wrist Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
6-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pullover (Dumbbell)
2
6-15 reps
RPE 7
4
Reeves Shrug
2
6-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 7
6
Shoulder Press (Machine)
2
6-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
6-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Pullover (Dumbbell)
2
6-15 reps
RPE 8
4
Reeves Shrug
2
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 8
6
Shoulder Press (Machine)
2
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
6-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
6-15 reps
RPE 9
4
Reeves Shrug
2
6-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 9
6
Shoulder Press (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
6-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pullover (Dumbbell)
2
6-15 reps
RPE 7
4
Reeves Shrug
2
6-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 7
6
Shoulder Press (Machine)
2
6-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
6-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Pullover (Dumbbell)
2
6-15 reps
RPE 8
4
Reeves Shrug
2
6-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 8
6
Shoulder Press (Machine)
2
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 8
RPE 7
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 8
RPE 7
3
Pullover (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 9
RPE 7
4
Reeves Shrug
1
1
6-12 reps
6-12 reps
RPE 9
RPE 7
5
One Arm Lateral Raise (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 7
6
Shoulder Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 7
Week 1
1 / 6 Weeks
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@7
2
Push Up
3 Sets
25 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
8-10 Reps
@7
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@7
5
Skull Crusher
2 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
2 Sets
6-15 Reps
@7
3
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
AMRAP
@7
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
6
Hammer Curl
2 Sets
8 Reps
@7
7
Wrist Curls
2 Sets
12-20 Reps
@7
Day 5
1
Face Pull
3 Sets
6-12 Reps
@7
2
Barbell Row
3 Sets
6-10 Reps
@7
3
Pullover (Dumbbell)
2 Sets
6-15 Reps
@7
4
Reeves Shrug
2 Sets
6-12 Reps
@7
5
One Arm Lateral Raise (Cable)
2 Sets
10-20 Reps
@7
6
Shoulder Press (Machine)
2 Sets
6-10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hamstring Curl
3 Sets
8-12 Reps
@7
3
Back Extension (Weighted)
3 Sets
6-12 Reps
@7
4
Hanging Leg Raise
3 Sets
12-20 Reps
@7
5
Side Crunch (Cable)
3 Sets
15 Reps
@7
6
Neck Curl
4 Sets
10 Reps
@6
Day 2
1
Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
@7
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
4
Reverse Pec Deck
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
6
Upright Row (Barbell)
2 Sets
8 Reps
@6