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Pure AesthetiX: Full Body + Arm Foundational Program
by Ezra Kim
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
May 12, 2024 08:16
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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
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
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
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
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
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
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
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