Pure AesthetiX: Antoganist Split Hypertrophy Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | — |
| 1 | 8–12 reps | @10 | ||
| 4 | Lat Pulldown | 2 | 8–12 reps | — |
| 1 | 8–12 reps | @10 | ||
| 5 | Pec Deck (Machine) | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 6 | Seated Cable Row (One Arm) | 2 | 8–12 reps | — |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 2 | 8–12 reps | — |
| 1 | 8–12 reps | @10 | ||
| 2 | Lying Rear Lateral Raise | 3 | 8–12 reps | — |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 4 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps | — |
| 6 | Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| 7 | Seated Dumbbell Curl | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| 1 | — | @10 | ||
| 3 | Face Pull | 3 | 8–12 reps | — |
| 4 | Lat Pulldown (Single Arm) | 2 | 8–12 reps | — |
| 1 | 8–12 reps | @10 | ||
| 5 | Chest Fly (Dumbbell) | 3 | 8–12 reps | — |
| 6 | Shrug (Barbell) | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | — |
| 2 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 3 | Skull Crusher | 3 | 8–12 reps | — |
| 4 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | — |
| 5 | Reverse Pec Deck | 3 | 8–12 reps | — |
| 6 | Rope Hammer Curl | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 8–12 reps | — |
| 2 | Hip Thrust (Barbell) | 2 | 8–12 reps | — |
| 1 | 8–12 reps | @10 | ||
| 3 | Leg Extension | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 4 | Hamstring Curl | 2 | 8–12 reps | — |
| 1 | 8–99 reps | @10 | ||
| 5 | Reverse Lunge (Dumbbell) | 3 | 8–12 reps | — |
| 6 | Standing Calf Raise | 3 | 8–12 reps | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pure AesthetiX: Antoganist Split Hypertrophy Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a garage 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 90 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.
Pure AesthetiX: Antoganist Split Hypertrophy Program 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pure AesthetiX: Antoganist Split Hypertrophy Program 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
