Aesthetic at home | Workout Programs | Boostcamp App |

Aesthetic at home

by Micah Schultz

47 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

Jul 20, 2024 11:23

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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