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BoostcampPNG

Strong & Aesthetic

by Coop

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
    Jun 26, 2025 02:46
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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
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
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
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
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)
3
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
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Cable Crunch
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Cable Crunch
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Cable Crunch
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Cable Crunch
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Paused)
1
3
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
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Cable Crunch
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
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)
3
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)
3
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)
3
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)
3
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)
3
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
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
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)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
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)
3
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
3 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
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5B
Sit Up
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
3 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)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 3
1
Close Grip Bench Press (Paused)
1 Set
3 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
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5B
Cable Crunch
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
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)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 5
1
Deadlift (Barbell)
1 Set
3 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)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10