Program Description
**Aiden's Perfect Bodybuilding** is a comprehensive 4-week program designed for dedicated lifters aiming to sculpt their physique through targeted strength training. With 16 sessions packed into just 4 weeks, you'll engage in a mix of compound and isolation exercises, focusing on all major muscle groups, including chest, back, legs, and shoulders. Each workout is structured to progressively challenge your strength and endurance, ensuring you make consistent gains. Get ready to transform your body and elevate your lifting game with this expertly crafted routine!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedSep 11, 2025 01:27
- Last EditedSep 11, 2025 02:18
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.1%
Chest
11.6%
Upper Back
11.6%
Middle Delts
10.1%
Lats
9.1%
Triceps
8.6%
Quadriceps
8.1%
Hamstrings
8.1%
Glutes
4.5%
Rear Delts
3.5%
Biceps
3.5%
Calves
2.5%
Lower Back
2%
Abs
2%
Adductors
1%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
50%
2
Incline Bench Press (Barbell)
3
12 reps
50%
3
Bench Press (Dumbbell)
3
12 reps
50%
4
Chest Fly (Dumbbell)
3
12 reps
50%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
12 reps
50%
8
Lat Pulldown
3
12 reps
50%
9
Seated Row (Cable)
3
12 reps
50%
10
Romanian Deadlift (Barbell)
3
12 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Bench Press (Dumbbell)
3
8 reps
60%
4
Chest Fly (Dumbbell)
3
8 reps
60%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
8 reps
60%
8
Lat Pulldown
3
8 reps
60%
9
Seated Row (Cable)
3
8 reps
60%
10
Romanian Deadlift (Barbell)
3
8 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Barbell)
3
5 reps
70%
3
Bench Press (Dumbbell)
3
5 reps
70%
4
Chest Fly (Dumbbell)
3
5 reps
70%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
5 reps
70%
8
Lat Pulldown
3
5 reps
70%
9
Seated Row (Cable)
3
5 reps
70%
10
Romanian Deadlift (Barbell)
3
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
3 reps
80%
3
Bench Press (Dumbbell)
3
3 reps
80%
4
Chest Fly (Dumbbell)
3
3 reps
80%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
3 reps
80%
8
Lat Pulldown
3
3 reps
80%
9
Seated Row (Cable)
2
1
3 reps
33 reps
80%
80%
10
Romanian Deadlift (Barbell)
3
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
50%
2
Leg Press
3
12 reps
50%
3
Leg Extension
3
12 reps
50%
4
Leg Curl
3
12 reps
50%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
12 reps
50%
7
Lateral Raise (Dumbbell)
3
12 reps
50%
8
Upright Row (Barbell)
3
12 reps
50%
9
Rear Delt Fly (Dumbbell)
3
12 reps
50%
10
One Arm Lateral Raise (Cable)
3
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Leg Press
3
8 reps
60%
3
Leg Extension
3
8 reps
60%
4
Leg Curl
3
8 reps
60%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
8 reps
60%
7
Lateral Raise (Dumbbell)
3
8 reps
60%
8
Upright Row (Barbell)
3
8 reps
60%
9
Rear Delt Fly (Dumbbell)
3
8 reps
60%
10
One Arm Lateral Raise (Cable)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Leg Press
3
5 reps
70%
3
Leg Extension
3
5 reps
70%
4
Leg Curl
3
5 reps
70%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
5 reps
70%
7
Lateral Raise (Dumbbell)
3
5 reps
70%
8
Upright Row (Barbell)
3
5 reps
70%
9
Rear Delt Fly (Dumbbell)
3
5 reps
70%
10
One Arm Lateral Raise (Cable)
3
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Leg Press
3
3 reps
80%
3
Leg Extension
3
3 reps
80%
4
Leg Curl
3
3 reps
80%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
3 reps
80%
7
Lateral Raise (Dumbbell)
3
3 reps
80%
8
Upright Row (Barbell)
3
3 reps
80%
9
Rear Delt Fly (Dumbbell)
3
3 reps
80%
10
One Arm Lateral Raise (Cable)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
50%
2
Incline Bench Press (Barbell)
3
12 reps
50%
3
Bench Press (Dumbbell)
3
12 reps
50%
4
Chest Fly (Dumbbell)
3
12 reps
50%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
12 reps
50%
8
Lat Pulldown
3
12 reps
50%
9
Seated Row (Cable)
3
12 reps
50%
10
Romanian Deadlift (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Bench Press (Dumbbell)
3
8 reps
60%
4
Chest Fly (Dumbbell)
3
8 reps
60%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
8 reps
60%
8
Lat Pulldown
3
8 reps
60%
9
Seated Row (Cable)
3
8 reps
60%
10
Romanian Deadlift (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Barbell)
3
5 reps
70%
3
Bench Press (Dumbbell)
3
5 reps
70%
4
Chest Fly (Dumbbell)
3
5 reps
70%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
5 reps
70%
8
Lat Pulldown
3
5 reps
70%
9
Seated Row (Cable)
3
5 reps
70%
10
Romanian Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
3 reps
80%
3
Bench Press (Dumbbell)
3
3 reps
80%
4
Chest Fly (Dumbbell)
3
3 reps
80%
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
7
Barbell Row
3
3 reps
80%
8
Lat Pulldown
3
3 reps
80%
9
Seated Row (Cable)
2
1
3 reps
33 reps
80%
80%
10
Romanian Deadlift (Barbell)
3
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
50%
2
Leg Press
3
12 reps
50%
3
Leg Extension
3
12 reps
50%
4
Leg Curl
3
12 reps
50%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
12 reps
50%
7
Lateral Raise (Dumbbell)
3
12 reps
50%
8
Upright Row (Barbell)
3
12 reps
50%
9
Rear Delt Fly (Dumbbell)
3
12 reps
50%
10
One Arm Lateral Raise (Cable)
3
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Leg Press
3
8 reps
60%
3
Leg Extension
3
8 reps
60%
4
Leg Curl
3
8 reps
60%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
8 reps
60%
7
Lateral Raise (Dumbbell)
3
8 reps
60%
8
Upright Row (Barbell)
3
8 reps
60%
9
Rear Delt Fly (Dumbbell)
3
8 reps
60%
10
One Arm Lateral Raise (Cable)
3
8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Leg Press
3
5 reps
70%
3
Leg Extension
3
5 reps
70%
4
Leg Curl
3
5 reps
70%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
5 reps
70%
7
Lateral Raise (Dumbbell)
3
5 reps
70%
8
Upright Row (Barbell)
3
5 reps
70%
9
Rear Delt Fly (Dumbbell)
3
5 reps
70%
10
One Arm Lateral Raise (Cable)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Leg Press
3
3 reps
80%
3
Leg Extension
3
3 reps
80%
4
Leg Curl
3
3 reps
80%
5
Standing Calf Raise
3
AMRAP
-
6
Overhead Press (Barbell)
3
3 reps
80%
7
Lateral Raise (Dumbbell)
3
3 reps
80%
8
Upright Row (Barbell)
3
3 reps
80%
9
Rear Delt Fly (Dumbbell)
3
3 reps
80%
10
One Arm Lateral Raise (Cable)
3
3 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
12 Reps
50%
2
Incline Bench Press (Barbell)3 Sets
12 Reps
50%
3
Bench Press (Dumbbell)3 Sets
12 Reps
50%
4
Chest Fly (Dumbbell)3 Sets
12 Reps
50%
5
Dip (Bodyweight)3 Sets
AMRAP
-
6
Pull-Up (Bodyweight)3 Sets
AMRAP
-
7
Barbell Row3 Sets
12 Reps
50%
8
Lat Pulldown3 Sets
12 Reps
50%
9
Seated Row (Cable)3 Sets
12 Reps
50%
10
Romanian Deadlift (Barbell)3 Sets
12 Reps
50%
Day 2
1
Squat (Barbell)3 Sets
12 Reps
50%
2
Leg Press3 Sets
12 Reps
50%
3
Leg Extension3 Sets
12 Reps
50%
4
Leg Curl3 Sets
12 Reps
50%
5
Standing Calf Raise3 Sets
AMRAP
-
6
Overhead Press (Barbell)3 Sets
12 Reps
50%
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
50%
8
Upright Row (Barbell)3 Sets
12 Reps
50%
9
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
50%
10
One Arm Lateral Raise (Cable)3 Sets
12 Reps
50%
Day 3
1
Bench Press (Barbell)3 Sets
12 Reps
50%
2
Incline Bench Press (Barbell)3 Sets
12 Reps
50%
3
Bench Press (Dumbbell)3 Sets
12 Reps
50%
4
Chest Fly (Dumbbell)3 Sets
12 Reps
50%
5
Dip (Bodyweight)3 Sets
AMRAP
-
6
Pull-Up (Bodyweight)3 Sets
AMRAP
-
7
Barbell Row3 Sets
12 Reps
50%
8
Lat Pulldown3 Sets
12 Reps
50%
9
Seated Row (Cable)3 Sets
12 Reps
50%
10
Romanian Deadlift (Barbell)3 Sets
12 Reps
50%
Day 4
1
Squat (Barbell)3 Sets
12 Reps
50%
2
Leg Press3 Sets
12 Reps
50%
3
Leg Extension3 Sets
12 Reps
50%
4
Leg Curl3 Sets
12 Reps
50%
5
Standing Calf Raise3 Sets
AMRAP
-
6
Overhead Press (Barbell)3 Sets
12 Reps
50%
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
50%
8
Upright Row (Barbell)3 Sets
12 Reps
50%
9
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
50%
10
One Arm Lateral Raise (Cable)3 Sets
12 Reps
50%