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Bodybuilding program for aesthetics

by Mark W.

Program Description

Embark on an 8-week journey to sculpt your physique with this comprehensive bodybuilding program designed for aesthetics. With 32 training sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup. Each workout, lasting around 60 minutes, combines strength training with techniques aimed at maximizing muscle growth and definition. Perfect for both beginners and intermediates, this program emphasizes training to near failure, ensuring you push your limits while building a stunning, aesthetic physique. Get ready to transform your body!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2025 11:07
  • Last Edited
    Nov 01, 2025 11:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
11.9%
Biceps
10%
Hamstrings
9.1%
Lats
8.7%
Front Delts
7.4%
Chest
6.6%
Quadriceps
6.4%
Glutes
6.1%
Calves
5.7%
Abs
5.7%
Lower Back
3.8%
Middle Delts
2.7%
Rear Delts
1.9%
Forearms
1.3%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Sit Up
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Overhead Extension (Dumbbell)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Seal Row
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Pec Deck (Machine)
2 Sets
6-8 Reps
-
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
4
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Pendulum Squat
2 Sets
5-8 Reps
-
2
Leg Press
2 Sets
5-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
7
Sit Up
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Military Press (Barbell)
2 Sets
7-10 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Overhead Extension (Dumbbell)
2 Sets
7-10 Reps
-
Day 4
1
Hack Squat
2 Sets
7-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Seated Hamstring Curl
2 Sets
8-12 Reps
-
4
Seal Row
2 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
2 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
-