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Aesthetic at home
by Micah Schultz
42 athletes joined
Program Description
This program will show you an easy way to get aesthetic quickly at home
Program Overview
Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 25, 2024 05:45
Last Edited
Jun 11, 2024 09:33
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Week 1
1 / 12 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9