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Aerial Training Program

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Program Description

This beginner friendly program is designed to build strength and increase mobility. These workouts will enhance aerial activities.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2024 12:53
  • Last Edited
    Jun 18, 2025 12:58

Summary

Elevate your fitness journey with the Aerial Training Program, a comprehensive 12-week regimen designed for serious lifters. Comprising five intense training days each week, this program focuses on building strength and endurance through targeted workouts that include pull days, leg days, and more. You'll engage in a variety of exercises, utilizing a full gym setup to maximize your gains. Get ready to transform your physique and enhance your performance with a structured plan that pushes your limits and keeps you motivated every step of the way!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Back Extension
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-10 Reps
-
5
Pullover (Dumbbell)
3 Sets
8 Reps
-
6
Dead Hang
3 Sets
1 mins
-
Day 3
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Lying Leg Curl
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Seated Calf Raise
3 Sets
8-10 Reps
-
5
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
6
Decline Crunch (Weighted)
3 Sets
8-10 Reps
-
Day 1
1
Push Up (Knees)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-10 Reps
-
4
Front Raise
3 Sets
8-10 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6 Reps
-
6
Side Bend (Dumbbell)
3 Sets
6 Reps
-
Day 4
1
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
3
Hammer Curl
3 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Wrist Curls
3 Sets
1 mins
-
6
Hanging Leg Raise
3 Sets
6-8 Reps
-
Day 5
1
Face Pull
3 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Russian Twist
3 Sets
15-20 Reps
-
6
Plank
3 Sets
1 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 20, Man
10 months ago
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
This program was very easy to follow along with and helped me achieve my goals in aerial activities.