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Aidans regime 1

by Aidan Dunn

Program Description

**Aidan's Regime 1** is a comprehensive 10-week workout program designed to sculpt your physique through a balanced blend of strength training and muscle-building exercises. With 40 sessions spread across the week, this program is tailored for novice to intermediate lifters, focusing on bodybuilding techniques to enhance muscle definition and overall strength. Each workout lasts approximately 50 minutes and utilizes full gym equipment, ensuring you have the tools needed to achieve your fitness goals. Get ready to transform your body and elevate your training routine!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 01:13
  • Last Edited
    Oct 19, 2025 01:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Abs
10.1%
Front Delts
9.7%
Chest
9.7%
Lats
9.4%
Quadriceps
7.7%
Triceps
7.4%
Middle Delts
7%
Hamstrings
6.3%
Biceps
6%
Glutes
5%
Rear Delts
4.8%
Adductors
2.5%
Calves
1.4%
Cardio
0.7%
Abductors
0.6%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Bench Press (Barbell)
4
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
RPE 9
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
3
RPE 8
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12 reps
-
2
Face Pull
3
15 reps
-
3
Wide Grip Pull-Up
3
RPE 9
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Platz Squat
4
12 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
4
RPE 9
5
Seated Hamstring Curl
3
RPE 9
6
Calf Raise (Machine)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12 reps
-
2
Wide Grip Pull-Up
3
RPE 9
3A
Decline Crunch
1
2
20 reps
15 reps
-
-
3B
Russian Twist
1
2
20 reps
15 reps
-
-
4
Incline Bench Press (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Push Up
2 Sets
15 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
@9
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Dip (Bodyweight)
3 Sets
@8
7
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 2
1
Pull-Up (Assisted)
2 Sets
12 Reps
-
2
Face Pull
3 Sets
15 Reps
-
3
Wide Grip Pull-Up
3 Sets
@9
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
Day 3
1
Cycling
1 Set
5 mins
-
2
Platz Squat
4 Sets
12 Reps
-
3
Reverse Lunge (Barbell)
3 Sets
10 Reps
-
4
Leg Press (45 Degrees)
4 Sets
@9
5
Seated Hamstring Curl
3 Sets
@9
6
Calf Raise (Machine)
2 Sets
15 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
2
Wide Grip Pull-Up
3 Sets
@9
3A
Decline Crunch
1 Set
2 Sets
20 Reps
15 Reps
-
-
3B
Russian Twist
1 Set
2 Sets
20 Reps
15 Reps
-
-
4
Incline Bench Press (Dumbbell)
3 Sets
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-