logo
BoostcampPNG

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
    Jun 25, 2024 10:06
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
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