Boardshort Division - Men's Physique Program
Men's Physique Program for aesthetics
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Pec Deck (Machine) | 4 | 10–15 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| Superset | |||
| 5A | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 5B | Tricep Pushdown (Cable) | 4 | 8–12 reps |
| Superset | |||
| 6A | Reverse Pec Deck | 3 | 10–15 reps |
| 6B | Lying Decline Tricep Extension (Dumbbell) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–10 reps |
| 2 | Single Leg Press | 2 | 10–15 reps |
| Superset | |||
| 3A | Hyperextension | 3 | 15–20 reps |
| 3B | Hip Adductor (Machine) | 3 | 10–15 reps |
| Superset | |||
| 4A | Standing Calf Raise | 4 | 15–20 reps |
| 4B | Machine Crunch | 4 | 10–15 reps |
| Superset | |||
| 5A | Shrug (Dumbbell) | 3 | 10–15 reps |
| 5B | Neck Curl | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 6–10 reps |
| 2 | Seated Overhead Press (Barbell) | 4 | 8–12 reps |
| Superset | |||
| 3A | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| 3B | Powell Raise | 3 | 10–15 reps |
| 4 | Pullover (Machine) | 4 | 10–15 reps |
| 5 | Incline Curl (Dumbbell) | 4 | 8–12 reps |
| 6 | Hammer Curl | 3 | 6–12 reps |
| 7 | Wrist Roller | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–10 reps |
| 2 | Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| Superset | |||
| 4A | French Press | 3 | 8–12 reps |
| 4B | Lying Rear Lateral Raise | 3 | 10–15 reps |
| 5 | Leg Extension | 3 | 10–15 reps |
| Superset | |||
| 6A | Seated Calf Raise | 4 | 15–20 reps |
| 6B | Decline Crunch (Weighted) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Shrug (Barbell) | 3 | 10–15 reps |
| 2B | Neck Extension | 3 | 15–20 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps |
| 4 | Chin-Up (Weighted) | 3 | 6–10 reps |
| 5 | Kroc Row | 4 | 6–12 reps |
| 6 | Preacher Curl (Barbell) | 4 | 10–15 reps |
| 7 | Wrist Curls | 3 | 10–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Boardshort Division - Men's Physique Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Boardshort Division - Men's Physique Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Boardshort Division - Men's Physique Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
