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Aaron’s Dec 2025 program

by Aaron O.
1 athletes joined

Program Description

High pump

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 02, 2025 10:55
  • Last Edited
    Dec 05, 2025 02:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Quadriceps
10.4%
Lats
9.9%
Front Delts
9.5%
Chest
8.2%
Middle Delts
7.3%
Hamstrings
7.1%
Triceps
6.8%
Rear Delts
6.4%
Glutes
4.9%
Biceps
4.4%
Abs
3.5%
Calves
2.7%
Adductors
1.1%
Lower Back
1.1%
Abductors
0.5%
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BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Weighted)
3
153 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Arnold Press
2
12 reps
-
3
Rear Delt Fly (Machine)
2
12 reps
-
4
Leg Press
3
15 reps
-
5
Dragon Flag
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Face Pull
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Pull-Up (Weighted)
3 Sets
153 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
6
Dumbbell Row
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Arnold Press
2 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
12 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Dragon Flag
2 Sets
12 Reps
-