Immortal Aesthetics
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Push Up | 3 | AMRAP | @6.5 |
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 7 reps | @8 | ||
| 1 | 15 reps | @6 | ||
| 3 | Tricep Extension (body weight) | 4 | 15–20 reps | @7 |
| 4 | Dip (Bodyweight) | 4 | AMRAP | @7 |
| 5 | Tricep Pushdown (Cable) | 2 | 10–14 reps | 65% |
| 1 | 10–14 reps | 70% | ||
| 1 | 15–20 reps | 40% | ||
| 6 | Abs Crunch (Bodyweight) | 3 | 0 reps | @6.5 |
| 7 | Russian Twist | 3 | 0 reps | @7.5 |
| 8 | Chest Fly (Machine) | 3 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 15 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 1 | 7 reps | @7 | ||
| 2 | Pull-Up (Bodyweight) | 2 | AMRAP | @8 |
| 1 | AMRAP | @6.5 | ||
| 1 | AMRAP | @6 | ||
| 3 | Inverted Row | 4 | AMRAP | @7 |
| 4 | Wide Grip Lat Pulldown | 3 | 15–20 reps | — |
| 5 | Hammer Curl | 3 | 7–14 reps | @8 |
| 6 | Concentration Curl | 2 | 12 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 7 | Bicep Curl (Machine) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 15–20 reps | @6 |
| 1 | 15–20 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 1 | 10–12 reps | @9 | ||
| 2 | Squat (Barbell) | 1 | 15–20 reps | @6 |
| 1 | 12–15 reps | @7 | ||
| 1 | 10–12 reps | @8 | ||
| 1 | 8–10 reps | @9 | ||
| 3 | Leg Curl | 1 | 15–20 reps | @7.5 |
| 1 | 12–15 reps | @7.5 | ||
| 1 | 10–12 reps | @7.5 | ||
| 1 | 15–20 reps | @6 | ||
| 4 | Lunge (Bodyweight) | 3 | 30 reps | — |
| 5 | Oblique Crunch | 3 | 20 reps | — |
| 6 | Cable Crunch | 3 | 15 reps | @7 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 20 reps | @7 |
| 1 | 15 reps | @7 | ||
| 2 | 12 reps | @8 | ||
| 2 | Lateral Raise (Dumbbell) | 2 | 20 reps | @6.5 |
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 3 | Rear Delt Fly (Machine) | 4 | 20 reps | @8 |
| 4 | Face Pull | 3 | 15 reps | @7.5 |
| 5 | Push Up | 3 | AMRAP | — |
| 6 | Pike Push Up | 1 | AMRAP | @6 |
| 2 | AMRAP | @8 | ||
| 7 | Bear Crawl | 4 | 1 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 20 reps |
| 2 | Seated Row (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Chin-Up (Bodyweight) | 3 | AMRAP |
| 4 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 5 | Back Extension | 3 | 15 reps |
| 6 | T-Bar Row | 2 | 12 reps |
| 1 | 14 reps | ||
| 7 | Hanging Leg Raise | 3 | 15 reps |
| 8 | Decline Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 15 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Seated Hamstring Curl | 3 | 14 reps |
| 5 | Seated Calf Raise | 3 | 15 reps |
| 6 | Standing Calf Raise | 3 | 15 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, Immortal Aesthetics 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 80 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.
Immortal Aesthetics 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.
Immortal Aesthetics 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
