Summer Push : 6 week Aesthetic Cut
Dial in. Define your edge. Build lean mass.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 12 reps |
| 3 | Chest Fly (Machine) | 3 | 15 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 6 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| 8 | Face Pull | 3 | 15 reps |
| 9 | Hanging Leg Raise | 3 | 20 reps |
| 10 | Abs Crunch (Machine) | 3 | 15 reps |
| 11 | Neck Extension | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 4 | 15 reps |
| 2 | Plank | 4 | 1 min |
| 3 | Push Up | 4 | 25 reps |
| 4 | Sit Up | 3 | 20 reps |
| 5 | Neck Flexion | 3 | 20 reps |
| 6 | Neck Extension | 3 | 20 reps |
| 7 | Squat (Bodyweight) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 12 reps |
| 2 | Lat Pulldown | 4 | 12 reps |
| 3 | Dumbbell Row | 3 | 10 reps |
| 4 | Seated Row (Cable) | 3 | 12 reps |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps |
| 6 | Upright Row (Barbell) | 3 | 12 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 8 | Reverse Wrist Curl (Barbell) | 3 | 15 reps |
| 9 | Shrug (Dumbbell) | 4 | 20 reps |
| 10 | Hanging Leg Raise | 3 | 20 reps |
| 11 | Abs Crunch (Weighted) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 4 | 15 reps |
| 2 | Plank | 4 | 1 min |
| 3 | Push Up | 4 | 25 reps |
| 4 | Sit Up | 3 | 20 reps |
| 5 | Neck Flexion | 3 | 20 reps |
| 6 | Neck Extension | 3 | 20 reps |
| 7 | Squat (Bodyweight) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 10 reps |
| 2 | Barbell Row | 4 | 10 reps |
| 3 | Lateral Raise (Machine) | 3 | 15 reps |
| 4 | Shoulder Press (Plate Loaded) | 3 | 12 reps |
| 5 | Bicep Curl (Cable) | 3 | 12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 7 | Chest Press (Machine) | 3 | 15 reps |
| 8 | Shrug (Dumbbell) | 3 | 20 reps |
| 9 | Hanging Leg Raise | 3 | 20 reps |
| 10 | Abs Crunch (Machine) | 3 | 15 reps |
| 11 | Reverse Wrist Curl (Barbell) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10 reps |
| 2 | Deadlift (Barbell) | 4 | 10 reps |
| 3 | Leg Press (45 Degrees) | 4 | 10 reps |
| 4 | Leg Extension | 3 | 20 reps |
| 5 | Leg Curl | 3 | 15 reps |
| 6 | Seated Calf Raise | 3 | 15 reps |
| 7 | Abs Crunch (Weighted) | 3 | 15 reps |
| 8 | Hanging Leg Raise | 3 | 20 reps |
| 9 | Neck Flexion | 3 | 20 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer Push : 6 week Aesthetic Cut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
Summer Push : 6 week Aesthetic Cut is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer Push : 6 week Aesthetic Cut 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
