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Beginners Guide to Aesthetics : 5 day upper lower

by Adam M.
148 athletes joined

Program Description

This program is beginner friendly upper lower, 5 days a week, 3 upper and 2 lower. Most beginners hate training legs so it’s low volume on legs. Moderate volume on upper body. Emphasis on chest back and shoulders with adequate arm volume for a proportionate physique. Pushing and raising and curling (other than leg curls) exercises should be slow on way down and fast on way up Pulling should be fast on way down and slow on.way up Don’t forget to progressively overload

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 03:29
  • Last Edited
    Sep 08, 2024 06:13
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown
4
5-10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
3B
Hammer Curl
3
5-10 reps
RPE 10
4A
Face Pull
3
8-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Pec Deck (Machine)
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
7-12 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6B
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Decline Crunch (Weighted)
2
5-15 reps
RPE 9-10
5
Sit Up
1
AMRAP
RPE 8.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 10
2
Incline Fly Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
5-8 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-8 reps
RPE 10
6B
Bicep Curl (Cable)
3
5-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10