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Pure AesthetiX: Full Body + Arm Foundational Program

by Ezra Kim
3 athletes joined

Program Description

Recommended Schedule: Monday - Full Body Tuesday - Rest Wednesday - Full Body Thursday - Rest Friday - Full Body Saturday - Arm Sunday - Rest

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 31, 2024 10:19
  • Last Edited
    Jun 18, 2025 09:00

Summary

Unlock your potential with the Pure AesthetiX: Full Body + Arm Foundational Program, an 8-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, including the bench press, squats, and lat pulldowns, to build strength and sculpt your physique. This program is perfect for those looking to enhance their overall aesthetics while developing a solid foundation. Get ready to transform your body and elevate your training game!
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4.8 Stars with 10, 000+ Ratings
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 (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Rope Hammer Curl
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Military Press (Barbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Skull Crusher
3 Sets
8-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Rope Hammer Curl
3 Sets
10-15 Reps
-