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Pure AesthetiX: Full body Low Volume Program

by Ezra Kim
24 athletes joined

Program Description

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

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2024 11:27
  • Last Edited
    Jun 18, 2025 09:06

Summary

Transform your physique with the Pure AesthetiX Full Body Low Volume Program, designed for those seeking efficiency and results in just 4 weeks. This 3-day-a-week regimen focuses on key compound movements, including weighted pull-ups and incline bench presses, to sculpt and strengthen your entire body. With an emphasis on low volume and high intensity, you'll maximize muscle engagement while minimizing time spent in the gym. Perfect for garage gym enthusiasts, this program is your pathway to achieving a balanced and aesthetic physique.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
-
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
-
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Leg Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Hack Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Seated Cable Row (One Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
16-20 Reps
16-20 Reps
-
@10
4
Leg Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10