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Pure AesthetiX: Push Pull Leg Torso Limb Hypertrophy Program

by Ezra Kim
7 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
    Aug 09, 2024 09:28
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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