logo
BoostcampPNG

Don T Aesthetic Plan

by Donitol
2 athletes joined

Program Description

A program designed to build an aesthetic physique for men, delivering real-world results.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 09:46
  • Last Edited
    Jan 03, 2026 11:46
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Biceps
11.8%
Quadriceps
9.8%
Chest
9.6%
Middle Delts
9.5%
Triceps
9%
Lats
8.2%
Glutes
7.6%
Upper Back
6.5%
Hamstrings
5.4%
Abs
3.3%
Lower Back
2.2%
Adductors
2.2%
Forearms
1.6%
Rear Delts
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@6
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@10
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@10