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BoostcampPNG

Full Body Aesthetic Shred

by Aaron LaRue

Program Description

Progressive overload with every other day workouts that will leave you shredded and strong.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 16, 2025 10:45
  • Last Edited
    Nov 16, 2025 10:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Quadriceps
13.2%
Glutes
10.5%
Upper Back
10.5%
Front Delts
9.2%
Biceps
9.2%
Chest
6.6%
Hamstrings
6.6%
Lats
5.3%
Middle Delts
5.3%
Lower Back
3.9%
Adductors
2.6%
Forearms
1.3%
Abs
1.3%
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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 (Dumbbell)
3
10 reps
50%
2
Bent Over Row (Dumbbell)
3
12 reps
50%
3
Front Squat (Dumbbell)
3
15 reps
50%
4
Military Press (Barbell)
3
10 reps
50%
5
Hammer Curl (Dumbbell)
3
12 reps
50%
6
Tricep Extension (Dumbbell)
3
15 reps
50%
7
Walking Lunge (Dumbbell)
3
30 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
53%
2
Bent Over Row (Dumbbell)
3
12 reps
53%
3
Front Squat (Dumbbell)
3
15 reps
53%
4
Military Press (Barbell)
3
10 reps
53%
5
Hammer Curl (Dumbbell)
3
12 reps
53%
6
Tricep Extension (Dumbbell)
3
15 reps
53%
7
Walking Lunge (Dumbbell)
3
30 reps
53%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
56%
2
Bent Over Row (Dumbbell)
3
12 reps
56%
3
Front Squat (Dumbbell)
3
15 reps
56%
4
Military Press (Barbell)
3
10 reps
56%
5
Hammer Curl (Dumbbell)
3
12 reps
56%
6
Tricep Extension (Dumbbell)
3
15 reps
56%
7
Walking Lunge (Dumbbell)
3
30 reps
56%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
59%
2
Bent Over Row (Dumbbell)
3
12 reps
59%
3
Front Squat (Dumbbell)
3
15 reps
59%
4
Military Press (Barbell)
3
10 reps
59%
5
Hammer Curl (Dumbbell)
3
12 reps
59%
6
Tricep Extension (Dumbbell)
3
15 reps
59%
7
Walking Lunge (Dumbbell)
3
30 reps
59%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
62%
2
Bent Over Row (Dumbbell)
3
12 reps
62%
3
Front Squat (Dumbbell)
3
15 reps
62%
4
Military Press (Barbell)
3
10 reps
62%
5
Hammer Curl (Dumbbell)
3
12 reps
62%
6
Tricep Extension (Dumbbell)
3
15 reps
62%
7
Walking Lunge (Dumbbell)
3
30 reps
62%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
65%
2
Bent Over Row (Dumbbell)
3
12 reps
65%
3
Front Squat (Dumbbell)
3
15 reps
65%
4
Military Press (Barbell)
3
10 reps
65%
5
Hammer Curl (Dumbbell)
3
12 reps
65%
6
Tricep Extension (Dumbbell)
3
15 reps
65%
7
Walking Lunge (Dumbbell)
3
30 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
50%
2
Bent Over Row (Dumbbell)
3
12 reps
50%
3
Front Squat (Dumbbell)
3
15 reps
50%
4
Military Press (Barbell)
3
10 reps
50%
5
Hammer Curl (Dumbbell)
3
12 reps
50%
6
Tricep Extension (Dumbbell)
3
15 reps
50%
7
Walking Lunge (Dumbbell)
3
30 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
53%
2
Bent Over Row (Dumbbell)
3
12 reps
53%
3
Front Squat (Dumbbell)
3
15 reps
53%
4
Military Press (Barbell)
3
10 reps
53%
5
Hammer Curl (Dumbbell)
3
12 reps
53%
6
Tricep Extension (Dumbbell)
3
15 reps
53%
7
Walking Lunge (Dumbbell)
3
30 reps
53%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
56%
2
Bent Over Row (Dumbbell)
3
12 reps
56%
3
Front Squat (Dumbbell)
3
15 reps
56%
4
Military Press (Barbell)
3
10 reps
56%
5
Hammer Curl (Dumbbell)
3
12 reps
56%
6
Tricep Extension (Dumbbell)
3
15 reps
56%
7
Walking Lunge (Dumbbell)
3
30 reps
56%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
59%
2
Bent Over Row (Dumbbell)
3
12 reps
59%
3
Front Squat (Dumbbell)
3
15 reps
59%
4
Military Press (Barbell)
3
10 reps
59%
5
Hammer Curl (Dumbbell)
3
12 reps
59%
6
Tricep Extension (Dumbbell)
3
15 reps
59%
7
Walking Lunge (Dumbbell)
3
30 reps
59%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
62%
2
Bent Over Row (Dumbbell)
3
12 reps
62%
3
Front Squat (Dumbbell)
3
15 reps
62%
4
Military Press (Barbell)
3
10 reps
62%
5
Hammer Curl (Dumbbell)
3
12 reps
62%
6
Tricep Extension (Dumbbell)
3
15 reps
62%
7
Walking Lunge (Dumbbell)
3
30 reps
62%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
65%
2
Bent Over Row (Dumbbell)
3
12 reps
65%
3
Front Squat (Dumbbell)
3
15 reps
65%
4
Military Press (Barbell)
3
10 reps
65%
5
Hammer Curl (Dumbbell)
3
12 reps
65%
6
Tricep Extension (Dumbbell)
3
15 reps
65%
7
Walking Lunge (Dumbbell)
3
30 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
50%
2
Bent Over Row (Dumbbell)
3
12 reps
50%
3
Front Squat (Dumbbell)
3
15 reps
50%
4
Military Press (Barbell)
3
10 reps
50%
5
Hammer Curl (Dumbbell)
3
12 reps
50%
6
Tricep Extension (Dumbbell)
3
15 reps
50%
7
Walking Lunge (Dumbbell)
3
30 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
53%
2
Bent Over Row (Dumbbell)
3
12 reps
53%
3
Front Squat (Dumbbell)
3
15 reps
53%
4
Military Press (Barbell)
3
10 reps
53%
5
Hammer Curl (Dumbbell)
3
12 reps
53%
6
Tricep Extension (Dumbbell)
3
15 reps
53%
7
Walking Lunge (Dumbbell)
3
30 reps
53%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
56%
2
Bent Over Row (Dumbbell)
3
12 reps
56%
3
Front Squat (Dumbbell)
3
15 reps
56%
4
Military Press (Barbell)
3
10 reps
56%
5
Hammer Curl (Dumbbell)
3
12 reps
56%
6
Tricep Extension (Dumbbell)
3
15 reps
56%
7
Walking Lunge (Dumbbell)
3
30 reps
56%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
59%
2
Bent Over Row (Dumbbell)
3
12 reps
59%
3
Front Squat (Dumbbell)
3
15 reps
59%
4
Military Press (Barbell)
3
10 reps
59%
5
Hammer Curl (Dumbbell)
3
12 reps
59%
6
Tricep Extension (Dumbbell)
3
15 reps
59%
7
Walking Lunge (Dumbbell)
3
30 reps
59%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
62%
2
Bent Over Row (Dumbbell)
3
12 reps
62%
3
Front Squat (Dumbbell)
3
15 reps
62%
4
Military Press (Barbell)
3
10 reps
62%
5
Hammer Curl (Dumbbell)
3
12 reps
62%
6
Tricep Extension (Dumbbell)
3
15 reps
62%
7
Walking Lunge (Dumbbell)
3
30 reps
62%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
65%
2
Bent Over Row (Dumbbell)
3
12 reps
65%
3
Front Squat (Dumbbell)
3
15 reps
65%
4
Military Press (Barbell)
3
10 reps
65%
5
Hammer Curl (Dumbbell)
3
12 reps
65%
6
Tricep Extension (Dumbbell)
3
15 reps
65%
7
Walking Lunge (Dumbbell)
3
30 reps
65%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
3
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
50%
50%
50%
4
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
6
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
50%
50%
50%
7
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
50%
50%
50%
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
3
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
50%
50%
50%
4
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
6
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
50%
50%
50%
7
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
50%
50%
50%
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
3
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
50%
50%
50%
4
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
6
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
50%
50%
50%
7
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
50%
50%
50%