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Steve Reeves Aesthethic

by 18Wheeler
4 athletes joined

Program Description

Click in and check out the program routine. 4 weeks do it with infinite cycle. Every week have its unique exercise selection

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 03:32
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unlock your potential with the **Steve Reeves Aesthetic** program, a meticulously crafted 4-week journey designed for those seeking to build strength and sculpt a classic physique. Training four days a week, you'll engage in a balanced mix of push, pull, and lower body workouts, featuring exercises like the Incline Bench Press and Hack Squat. Each session focuses on hypertrophy and functional strength, ensuring you maximize your gains while honing your technique. Equip yourself with a full gym and get ready to transform your body into a work of art!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.4%
Lats
10.9%
Triceps
10.2%
Calves
10.1%
Abs
8.8%
Quadriceps
8.7%
Biceps
8.3%
Front Delts
8.2%
Upper Back
5.9%
Middle Delts
4.5%
Glutes
3.8%
Hamstrings
3.7%
Forearms
1.3%
Lower Back
0.9%
Rear Delts
0.7%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7A
Abs Crunch (Bodyweight)
4
10 reps
RPE 9
7B
Pullover (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
-
4B
Dumbbell Row
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
6B
Abs Crunch (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4A
Pullover (EZ Bar)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5A
Spider Curl
1
4
10 reps
10 reps
RPE 6
RPE 8
5B
Abs Crunch (Bodyweight)
4
AMRAP
-
6
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Preacher Curl (Barbell)
1
4
10 reps
10 reps
RPE 7
RPE 9
5B
Abs Crunch (Bodyweight)
4
AMRAP
-
6
Lat Pulldown
1
4
10 reps
10 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4-10 reps
RPE 9
1B
Overhead Extension (EZ Bar)
1
4
8 reps
8 reps
RPE 6
RPE 8
2
Hack Squat
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
RPE 8
4
Calf Raise (Leg Press)
5
10 reps
RPE 8
5A
Standing Calf Raise
5
20-30 reps
RPE 9
5B
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
AMRAP
-
1B
Tricep Pushdown (Cable)
1
4
10 reps
10 reps
RPE 6
RPE 8
2
Leg Press
1
4
8 reps
8 reps
RPE 6
RPE 8
3A
Leg Extension
3
AMRAP
-
3B
Standing Calf Raise
5
12-20 reps
-
4
Calf Raise (Leg Press)
5
12-20 reps
-
5
Side Bend (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
4-10 reps
-
1B
JM Press
1
4
12 reps
12 reps
RPE 6
RPE 8
2
Leg Press
1
4
20 reps
20 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Lying Leg Raise
3
AMRAP
-
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
3
4-10 reps
4-10 reps
RPE 7
RPE 9
2A
French Press
1
2
10 reps
10 reps
RPE 7
RPE 9
2B
Close Grip Pull Up
3
AMRAP
-
3
Hack Squat
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Hanging Leg Raise
3
AMRAP
-
5
Calf Raise (Leg Press)
5
30 reps
-
6
Standing Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7A
Abs Crunch (Bodyweight)
4
10 reps
RPE 9
7B
Pullover (EZ Bar)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
-
4B
Dumbbell Row
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
4
10 reps
10 reps
RPE 6
RPE 8
6A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
6B
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-10 reps
4-10 reps
4-10 reps
4-10 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4A
Pullover (EZ Bar)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5A
Spider Curl
1
4
10 reps
10 reps
RPE 6
RPE 8
5B
Abs Crunch (Bodyweight)
4
AMRAP
-
6
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
4A
Pullover (EZ Bar)
3
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Preacher Curl (Barbell)
1
4
10 reps
10 reps
RPE 7
RPE 9
5B
Abs Crunch (Bodyweight)
4
AMRAP
-
6
Lat Pulldown
1
4
10 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
4-10 reps
RPE 9
1B
Overhead Extension (EZ Bar)
1
4
8 reps
8 reps
RPE 6
RPE 8
2
Hack Squat
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
RPE 8
4
Calf Raise (Leg Press)
5
10 reps
RPE 8
5A
Standing Calf Raise
5
20-30 reps
RPE 9
5B
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
AMRAP
-
1B
Tricep Pushdown (Cable)
1
4
10 reps
10 reps
RPE 6
RPE 8
2
Leg Press
1
4
8 reps
8 reps
RPE 6
RPE 8
3A
Leg Extension
3
AMRAP
-
3B
Standing Calf Raise
5
12-20 reps
-
4
Calf Raise (Leg Press)
5
12-20 reps
-
5
Side Bend (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
4-10 reps
-
1B
JM Press
1
4
12 reps
12 reps
RPE 6
RPE 8
2
Leg Press
1
4
20 reps
20 reps
RPE 6
RPE 8
3
Leg Extension
3
AMRAP
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Lying Leg Raise
3
AMRAP
-
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
3
4-10 reps
4-10 reps
RPE 7
RPE 9
2A
French Press
1
2
10 reps
10 reps
RPE 7
RPE 9
2B
Close Grip Pull Up
3
AMRAP
-
3
Hack Squat
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Hanging Leg Raise
3
AMRAP
-
5
Calf Raise (Leg Press)
5
30 reps
-
6
Standing Calf Raise
5
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
4-10 Reps
@9
@8
@7
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
15 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
4 Sets
10 Reps
10 Reps
@6
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@8
7A
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@9
7B
Pullover (EZ Bar)
4 Sets
12 Reps
@9
Day 2
1A
Pull-Up (Bodyweight)
4 Sets
4-10 Reps
@9
1B
Overhead Extension (EZ Bar)
1 Set
4 Sets
8 Reps
8 Reps
@6
@8
2
Hack Squat
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
3
Leg Extension
3 Sets
AMRAP
@8
4
Calf Raise (Leg Press)
5 Sets
10 Reps
@8
5A
Standing Calf Raise
5 Sets
20-30 Reps
@9
5B
Hanging Leg Raise
4 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
4-10 Reps
@9
@8
@7
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
15 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
4 Sets
10 Reps
10 Reps
@6
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@8
7A
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@9
7B
Pullover (EZ Bar)
4 Sets
12 Reps
@9
Day 4
1A
Pull-Up (Bodyweight)
4 Sets
4-10 Reps
@9
1B
Overhead Extension (EZ Bar)
1 Set
4 Sets
8 Reps
8 Reps
@6
@8
2
Hack Squat
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
3
Leg Extension
3 Sets
AMRAP
@8
4
Calf Raise (Leg Press)
5 Sets
10 Reps
@8
5A
Standing Calf Raise
5 Sets
20-30 Reps
@9
5B
Hanging Leg Raise
4 Sets
10 Reps
-