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Pure AesthetiX: The Fullbody Program

by Ezra Kim
1 athletes joined

Program Description

This is a minimalist full-body routine designed to build both strength and an aesthetic physique, with a specific focus on bringing up the arms. It's built around the essentials—no fluff, no junk volume. Each session is efficient and effective, lasting about an hour and a half only. Despite the low volume, the structure allows for consistent progression in the big lifts while targeting key aesthetic areas. The program is flexible by design. While it emphasizes arm development, particularly for lifters coming from a strength background with lagging arms, you can shift exercise order or swap movements based on your own preferences and weak points, as long as you stick to the underlying training principles. Whether you're a student, working professional, or cutting and trying to preserve strength and muscle, this routine offers a practical balance between performance and physique with minimal time investment.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2025 09:56
  • Last Edited
    Aug 14, 2025 06:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Chest
12.5%
Quadriceps
10.3%
Biceps
8.5%
Front Delts
7.7%
Lats
7.3%
Hamstrings
7.1%
Middle Delts
6%
Glutes
5.6%
Upper Back
5.4%
Abs
5.2%
Forearms
4.2%
Neck
3%
Adductors
1.6%
Lower Back
1.6%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8-9
3
JM Press
3
6-8 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-12 reps
RPE 9-10
7
Neck Curl
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8-9
3
JM Press
3
6-8 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-12 reps
RPE 9-10
7
Neck Curl
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8-9
3
JM Press
3
6-8 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-12 reps
RPE 9-10
7
Neck Curl
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8-9
3
JM Press
3
6-8 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-12 reps
RPE 9-10
7
Neck Curl
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8-9
3
JM Press
3
6-8 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-12 reps
RPE 9-10
7
Neck Curl
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8-9
3
JM Press
3
6-8 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-12 reps
RPE 9-10
7
Neck Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 8-9
3
Seated Behind The Neck Shoulder Press
3
6-8 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9-10
5
Preacher Hammer Curl
3
8-12 reps
RPE 9-10
6
Lying Leg Curl
3
8-12 reps
RPE 9-10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 8-9
3
Seated Behind The Neck Shoulder Press
3
6-8 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9-10
5
Preacher Hammer Curl
3
8-12 reps
RPE 9-10
6
Lying Leg Curl
3
8-12 reps
RPE 9-10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 8-9
3
Seated Behind The Neck Shoulder Press
3
6-8 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9-10
5
Preacher Hammer Curl
3
8-12 reps
RPE 9-10
6
Lying Leg Curl
3
8-12 reps
RPE 9-10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 8-9
3
Seated Behind The Neck Shoulder Press
3
6-8 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9-10
5
Preacher Hammer Curl
3
8-12 reps
RPE 9-10
6
Lying Leg Curl
3
8-12 reps
RPE 9-10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 8-9
3
Seated Behind The Neck Shoulder Press
3
6-8 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9-10
5
Preacher Hammer Curl
3
8-12 reps
RPE 9-10
6
Lying Leg Curl
3
8-12 reps
RPE 9-10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-9
RPE 7-8
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 8-9
3
Seated Behind The Neck Shoulder Press
3
6-8 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9-10
5
Preacher Hammer Curl
3
8-12 reps
RPE 9-10
6
Lying Leg Curl
3
8-12 reps
RPE 9-10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8-9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
7
Wrist Curls
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8-9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
7
Wrist Curls
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8-9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
7
Wrist Curls
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8-9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
7
Wrist Curls
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8-9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
7
Wrist Curls
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8-9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
7
Wrist Curls
3
12-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8-9
@7-8
2
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@8-9
3
JM Press
3 Sets
6-8 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9-10
6
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9-10
7
Neck Curl
3 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@8-9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8-9
4
Dip (Weighted)
3 Sets
6-8 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
6
Leg Extension
3 Sets
8-12 Reps
@9-10
7
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8-9
@7-8
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8-9
3
Seated Behind The Neck Shoulder Press
3 Sets
6-8 Reps
@8-9
4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@9-10
5
Preacher Hammer Curl
3 Sets
8-12 Reps
@9-10
6
Lying Leg Curl
3 Sets
8-12 Reps
@9-10
7
Cable Crunch
3 Sets
12-15 Reps
@10