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AI aesthetic

by Shon

Program Description

Unlock your potential with the AI Aesthetic program, a comprehensive 4-week bodybuilding journey designed for novice lifters. This program features 12 training sessions per week, focusing on essential movements that sculpt your physique and build strength. Each workout lasts around 60 minutes and incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development. With a full gym setup, you'll have the tools to maximize your gains and achieve the aesthetic look you desire. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 02:47
  • Last Edited
    Jul 19, 2025 04:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Behind The Back Lateral Raise (Cable)
3
14 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
9 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
11 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
14 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
12 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
14 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
14 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
12 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
14 reps
-
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Dumbbell Row
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
14 Reps
-
5
Face Pull
3 Sets
12 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Behind The Back Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-