IntermediateFree

Aesthetics PPL

Hypertrophy training program designed to intermediate lifters focused on aesthetics.

Edgar Blanco· Oct 2024

9athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

70 min

This intermediate training program is designed to hypertrophy, specially focused on the muscles work to get an aesthetic body. Perfect for those with some experience in lifting. I’m following this program after 9 months of body recomposition and I’m getting good results. The exercises were chosen considering that they are as safe and least harmful as possible for your joints. The workout is 6 day PPL (Push/Pull/Legs) split. I do recommend to rest one day after complete the first three training days, then perform the remaining days and rest again: PUSH A PULL A LEGS A REST PUSH B PULL B LEGS B REST *KEY POINTS* 1. Don’t miss the notes I left above some exercises. 2. Remember keep stressing your muscles by a progressive overload every week. Increase the weight, sets or reps to challenge yourself. 3. Perform your ABS workout routine at the end of the legs training (15 min it’s fair enough). 4. Even if you are bulking do at least two days of 15/20 min cardio on pull or push workout days. > I wish you all a good journey grinding!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.1%

Chest

11.3%

Upper Back

10.5%

Front Delts

9.8%

Hamstrings

8.9%

Biceps

8.1%

Quadriceps

7.4%

Lats

6.9%

Glutes

5.5%

Middle Delts

Rear Delts

3.5%

Calves

3.4%

Lower Back

2.7%

Forearms

1.8%

Abs

1.8%

Adductors

0.8%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	2	12–15 reps	65%
		1	10–12 reps	80%
		2	6–8 reps	100%
2	Bench Press (Dumbbell)	1	8–12 reps	80%
		3	8–12 reps	100%
3	Chest Fly (Cable)	3	10–15 reps	80%
Superset
4A	Tricep Rope Push Down (Cable)	3	10–15 reps	100%
4B	Seated Shoulder Press (Dumbbell)	1	8–12 reps	80%
		2	8–12 reps	100%
Superset
5A	Tricep Kickback	3	10–15 reps	100%
5B	Lateral Raise (Dumbbell)	3	10–15 reps	100%

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Bodyweight)	1	AMRAP	50%
		1	AMRAP	100%
2	Chest Supported Row (Dumbbell)	1	10–12 reps	80%
		3	8–12 reps	100%
3	Seated Row (Cable)	1	12–15 reps	80%
		3	10–12 reps	100%
4	Face Pull	3	10–15 reps	100%
5	Incline Curl (Dumbbell)	2	10–12 reps	80%
		2	8–12 reps	100%
6	Preacher Curl (EZ Bar)	1	10–12 reps	80%
		2	8–12 reps	100%

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	10–12 reps	65%
		1	8–10 reps	80%
		2	4–6 reps	100%
		1	12–15 reps	65%
2	Romanian Deadlift (Dumbbell)	3	10–12 reps	80%
		1	8–10 reps	100%
3	Leg Extension	1	12–15 reps	80%
		2	10–12 reps	100%
4	Leg Curl	1	12–15 reps	80%
		2	10–12 reps	100%
5	Calf Raise (Leg Press)	4	12–15 reps	100%

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	12–15 reps	65%
		1	10–12 reps	80%
		2	6–8 reps	100%
2	Incline Bench Press (Dumbbell)	1	8–12 reps	80%
		3	8–12 reps	100%
3	Chest Fly (Cable)	3	10–15 reps	80%
Superset
4A	Skull Crusher (Dumbbell)	3	10–15 reps	100%
4B	Seated Shoulder Press (Dumbbell)	1	8–12 reps	80%
		2	8–12 reps	100%
Superset
5A	Dip (Bodyweight)	3	8–12 reps	100%
5B	Lateral Raise (Dumbbell)	3	10–15 reps	100%

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Neutral Grip)	2	12–15 reps	65%
		1	10–12 reps	80%
		2	8–12 reps	100%
2	Single Arm Row (Cable)	3	10–12 reps	100%
3	Rear Delt Fly (Cable)	3	10–15 reps	100%
4	Shrug (Dumbbell)	4	10–15 reps	80%
5	Incline Curl (Dumbbell)	2	10–12 reps	80%
		2	8–12 reps	100%
6	Hammer Curl (Cable)	3	10–12 reps	100%

#	Exercise	Sets	Reps	Intensity
1	Leg Press (45 Degrees)	2	10–12 reps	65%
		1	8–10 reps	80%
		2	6–8 reps	100%
2	Romanian Deadlift (Dumbbell)	3	10–12 reps	80%
		1	8–10 reps	100%
3	Bulgarian Split Squat (Dumbbell)	3	10–12 reps	80%
4	Leg Curl	1	12–15 reps	80%
		2	10–12 reps	100%
5	Calf Raise (Leg Press)	4	12–15 reps	100%

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Aesthetics PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Aesthetics PPL is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Aesthetics PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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