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Pure AesthetiX: Full body Low Volume Program
by Ezra Kim
7 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 08, 2024 07:42
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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
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
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
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