Summer Aesthetics
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 3 | 1 min |
| 2 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 3 | Dip (Assisted) | 3 | 12 reps |
| 4 | Barbell Row | 3 | 15 reps |
| 5 | Bench Press (Dumbbell) | 3 | 15 reps |
| 6 | Pec Deck (Machine) | 3 | 15 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 15 reps |
| 8 | Decline Crunch (Weighted) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 3 | 1 min |
| 2 | Squat (Barbell) | 3 | 12 reps |
| 3 | Wide Squat | 3 | 12 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps |
| 5 | Ab Wheel | 3 | 5 reps |
| 6 | Leg Extension | 3 | 15 reps |
| 7 | Crunch Machine Weighted | 3 | 15 reps |
| 8 | Landmine Oblique Twist | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 3 | 1 min |
| 2 | Military Press (Barbell) | 3 | 12 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Lat Pulldown | 3 | 15 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 15 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 15 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 8 | Reverse Curl Cable | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 3 | 1 min |
| 2 | Deadlift (Barbell) | 3 | 12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 4 | Front Squat (Dumbbell) | 3 | 15 reps |
| 5 | Hanging Leg Raise | 3 | 15 reps |
| 6 | Ab Wheel | 3 | 5 reps |
| 7 | Hamstring Curl | 3 | 15 reps |
| 8 | Decline Crunch (Weighted) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 3 | 1 min |
| 2 | Barbell Row | 3 | 12 reps |
| 3 | Pull-Up (Assisted) | 3 | 12 reps |
| 4 | Bench Press (Barbell) | 3 | 15 reps |
| 5 | Lat Pulldown | 3 | 15 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 15 reps |
| 7 | Lateral Raise (Cable) | 3 | 15 reps |
| 8 | Reverse Curl Cable | 3 | 15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer 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 10 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 120 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.
Summer Aesthetics is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer 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
