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ImPure AesthetiX: Full Body Powerlifting Program

by Ezra Kim

Program Description

Recommended Schedule: Monday - Day 1 Tuesday - rest Wednesday - Day 2 Thursday - rest Friday - Day 3 Saturday - rest Sunday - rest Progression Scheme: Linear Progression Upper Body + 2.5kg every session Lower Body + 5kg every session

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 01, 2024 06:46
  • Last Edited
    Jun 18, 2025 09:57

Summary

Unlock your strength potential with the ImPure AesthetiX Full Body Powerlifting Program! Over the course of 8 weeks, this structured plan guides you through three intense training sessions each week, focusing on foundational lifts like squats, deadlifts, and bench presses. Designed for those with garage gym setups, you'll build muscle and power while honing your technique. Get ready to elevate your performance and sculpt your physique with a blend of barbell and dumbbell exercises tailored for all major muscle groups!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Hammer Curl
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Leg Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Hanging Leg Raise
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Hammer Curl
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Leg Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Wrist Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Hamstring Curl
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Hamstring Curl
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Standing Calf Raise
2
12-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
60%
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
4
Rear Delt Fly (Dumbbell)
2 Sets
12-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Bent Over Row (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-