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Immortal Aesthetics
by Anonymous
3 athletes joined
Program Description
Streamline your strength and size gains while developing peak aesthetics using Calisthenics and targeted weighted exercises. Minimum gym required, maximum effort demanded.
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness, Athletics, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Apr 03, 2024 11:59
Last Edited
May 19, 2024 08:36
down_app
Week 1
1 / 6 Weeks
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps