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Strong & Aesthetic

by Coop
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Program Description

Strength & Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 26, 2025 02:31
  • Last Edited
    Aug 05, 2025 01:21

Summary

Unleash your potential with the Strong & Aesthetic program, a comprehensive 6-week journey designed to sculpt your physique and build strength. With five training days each week, you'll engage in a balanced mix of upper and lower body workouts, featuring compound lifts and isolation exercises tailored to enhance your muscle definition and overall power. Expect to challenge yourself with progressive intensity, utilizing a full gym setup to maximize your results. Get ready to transform your body and boost your confidence!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Incline Bench Cable Fly Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5A
Hip Height Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Incline Bench Cable Fly Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5A
Hip Height Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Incline Bench Cable Fly Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5A
Hip Height Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Incline Bench Cable Fly Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5A
Hip Height Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Incline Bench Cable Fly Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5A
Hip Height Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 7-8
RPE 6-7
2
Pull-Up (Weighted)
2
6-8 reps
RPE 7-8
3
Incline Bench Cable Fly Press
2
10-12 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 7-8
5A
Hip Height Cable Lateral Raise
2
12-15 reps
RPE 7-8
5B
Sit Up
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Squat (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
3 reps
RPE 7-8
RPE 6-7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
3
Squat (Smith Machine)
2
10-12 reps
RPE 7-8
4
Leg Extension
2
12-15 reps
RPE 7-8
5
Calf Raise (Machine)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Low Incline Smith Machine Bench
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Smith Machine Skullcrusher
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Dual Cable Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5A
Laying Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Low Incline Smith Machine Bench
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Smith Machine Skullcrusher
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Dual Cable Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5A
Laying Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Low Incline Smith Machine Bench
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Smith Machine Skullcrusher
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Dual Cable Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5A
Laying Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Low Incline Smith Machine Bench
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Smith Machine Skullcrusher
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Dual Cable Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5A
Laying Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Low Incline Smith Machine Bench
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Smith Machine Skullcrusher
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Dual Cable Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5A
Laying Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
1
1 reps
3 reps
RPE 7-8
RPE 6-7
2
Low Incline Smith Machine Bench
2
10-12 reps
RPE 7-8
3
Smith Machine Skullcrusher
2
10-12 reps
RPE 7-8
4
Dual Cable Tricep Extension
2
12-15 reps
RPE 7-8
5A
Laying Cable Lateral Raise
2
12-15 reps
RPE 7-8
5B
Cable Crunch
2
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Seated Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Preacher Curl Machine
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Seated Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Preacher Curl Machine
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Seated Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Preacher Curl Machine
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Seated Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Preacher Curl Machine
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Seated Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Preacher Curl Machine
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 7-8
2
Smith Machine Row
2
8-10 reps
RPE 7-8
3
Seated Hammer Curl
2
12-15 reps
RPE 7-8
4
Preacher Curl Machine
2
12-15 reps
RPE 7-8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Squat (Paused)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Squat (Paused)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Squat (Paused)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Squat (Paused)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Squat (Paused)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 7-8
RPE 6-7
2
Squat (Paused)
2
6-8 reps
RPE 7-8
3
Split Squat Front Foot Elevated (Smith Machine)
2
10-12 reps
RPE 7-8
4
Leg Curl
2
12-15 reps
RPE 7-8
5
Calf Raise (Machine)
2
12-15 reps
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8-9
@7-8
2
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
3
Incline Bench Cable Fly Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5A
Hip Height Cable Lateral Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5B
Sit Up
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
3
Squat (Smith Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Calf Raise (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 3
1
Close Grip Bench Press (Paused)
1 Set
2 Sets
1 Reps
3 Reps
@8-9
@7-8
2
Low Incline Smith Machine Bench
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
3
Smith Machine Skullcrusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Dual Cable Tricep Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5A
Laying Cable Lateral Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5B
Decline Sit Up (Bodyweight)
3 Sets
12-15 Reps
@10
Day 4
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Smith Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Seated Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
4
Preacher Curl Machine
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Rear Delt Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8-9
@7-8
2
Squat (Paused)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Calf Raise (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10