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Aesthetic Body Training [HIT + CALISTHENICS]

by Gaddiel M.
2 athletes joined

Program Description

To gain muscles

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 25, 2024 02:32
  • Last Edited
    Jun 18, 2025 09:02

Summary

Transform your physique with the Aesthetic Body Training program, a dynamic 12-week journey designed for those seeking to build strength and sculpt their bodies through a blend of high-intensity training and calisthenics. Committing just three days a week, you'll engage in targeted workouts focusing on legs, chest, back, shoulders, and arms, utilizing equipment typically found in a garage gym. Each session is crafted to maximize muscle engagement and promote aesthetic development, ensuring you achieve the balanced physique you desire. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Chest
9.9%
Abs
9.4%
Triceps
8.8%
Glutes
7.2%
Upper Back
6.6%
Hamstrings
6.1%
Front Delts
6.1%
Calves
5.5%
Neck
5.5%
Biceps
3.9%
Rear Delts
3.3%
Lats
2.8%
Olympic
2.8%
Middle Delts
2.8%
Adductors
2.2%
Abductors
0.6%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
8-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1-5 reps
RPE 10
3
Bench Press (Close Grip)
1
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
5
Snatch Deadlift
1
8-10 reps
RPE 10
6
Shrug (Barbell)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
1
6-10 reps
-
3
Lying Rear Lateral Raise
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
5
Dip (Weighted)
1
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Squat (Barbell)
1
8-15 reps
RPE 10
4
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
-
2
Squat (Barbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
6-10 reps
-
2
Ab Wheel
1
6-10 reps
-
3A
Neck Curl
1
6-10 reps
-
4
Neck Curl
1
6-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
1 Set
8-15 Reps
@10
2
Leg Press
1 Set
8-15 Reps
@10
3
Squat (Barbell)
1 Set
8-15 Reps
@10
4
Standing Calf Raise
1 Set
12-20 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
8-10 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
1-5 Reps
@10
3
Bench Press (Close Grip)
1 Set
8-10 Reps
@10
4
Lat Pulldown (Close Grip)
1 Set
8-10 Reps
@10
5
Snatch Deadlift
1 Set
8-10 Reps
@10
6
Shrug (Barbell)
1 Set
8-10 Reps
@10
Day 3
1
Hanging Leg Raise
2 Sets
6-10 Reps
-
2
Ab Wheel
1 Set
6-10 Reps
-
3A
Neck Curl
1 Set
6-10 Reps
-
4
Neck Curl
1 Set
6-10 Reps
-