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BoostcampPNG

Pure AesthetiX: Push Pull Leg Torso Limb Hypertrophy Program

by Ezra Kim
9 athletes joined

Program Description

Recommended Schedule: Monday - Torso Tuesday - Limbs Wednesday - Rest Thursday - Push Friday - Pull Saturday - Leg Sunday - Rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 12, 2024 08:30
  • Last Edited
    Dec 25, 2024 02:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.8%
Triceps
11.8%
Front Delts
10.1%
Chest
10%
Lats
10%
Upper Back
9.2%
Middle Delts
8.7%
Quadriceps
7%
Hamstrings
5.2%
Glutes
5.2%
Rear Delts
2.8%
Abs
2.4%
Calves
1.7%
Forearms
1.7%
Lower Back
1%
Adductors
0.7%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10-15 reps
-
2
Dip (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
3
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Seated Cable Row (One Arm)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10-15 reps
-
2
Dip (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
3
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Seated Cable Row (One Arm)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10-15 reps
-
2
Dip (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
3
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Seated Cable Row (One Arm)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10-15 reps
-
2
Dip (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
3
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Seated Cable Row (One Arm)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Reverse Lunge (Dumbbell)
3
10-15 reps
-
5
Preacher Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Pushdown
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Reverse Lunge (Dumbbell)
3
10-15 reps
-
5
Preacher Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Pushdown
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Reverse Lunge (Dumbbell)
3
10-15 reps
-
5
Preacher Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Pushdown
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Bicep Curl (Dumbbell)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Reverse Lunge (Dumbbell)
3
10-15 reps
-
5
Preacher Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Pushdown
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Pec Deck (Machine)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Pec Deck (Machine)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Pec Deck (Machine)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Pec Deck (Machine)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Lat Pulldown (Single Arm)
3
8-12 reps
-
7
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Lat Pulldown (Single Arm)
3
8-12 reps
-
7
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Lat Pulldown (Single Arm)
3
8-12 reps
-
7
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Lat Pulldown (Single Arm)
3
8-12 reps
-
7
Hammer Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Abs Crunch (Weighted)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Abs Crunch (Weighted)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Abs Crunch (Weighted)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Abs Crunch (Weighted)
3
12-20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Leg Press
3 Sets
10-15 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Single Arm Pushdown
3 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 3
1
Dip (Weighted)
2 Sets
10-15 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Skull Crusher
3 Sets
10-15 Reps
-
6
Pec Deck (Machine)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 5
1
Hack Squat
3 Sets
10-15 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
7
Abs Crunch (Weighted)
3 Sets
12-20 Reps
-
Day 1
1
Pull-Up (Weighted)
2 Sets
10-15 Reps
-
2
Dip (Weighted)
2 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lying Pullover (Cable)
3 Sets
8-12 Reps
-
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
-
6
Seated Cable Row (One Arm)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 4
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Face Pull
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
10-15 Reps
-