logo
BoostcampPNG

Aesthetic Rebuild Program

by

Program Description

This program is designed to rebuild your physique safely and effectively using primarily machine-based resistance training combined with daily incline walking for fat loss. It focuses on regaining muscle tone, improving aesthetics, and boosting endurance while minimizing joint stress and injury risk. Ideal for beginners and anyone returning to training after a break, wanting consistent structure, sustainable progress, and visible results without overcomplicating form or recovery.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 08, 2025 08:53
  • Last Edited
    Nov 08, 2025 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
12%
Chest
11%
Middle Delts
10%
Lats
7.8%
Upper Back
7%
Biceps
6.5%
Quadriceps
6.2%
Abs
6%
Hamstrings
5.5%
Cardio
5%
Glutes
3.4%
Rear Delts
2.6%
Calves
2.5%
Abductors
0.7%
Forearms
0.7%
Lower Back
0.4%
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
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
Chest Press (Machine)
4
10 reps
RPE 8
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
15 reps
RPE 10
5
Tricep Extension (Machine)
4
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
15 reps
RPE 10
5
Tricep Extension (Machine)
4
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
15 reps
RPE 10
5
Tricep Extension (Machine)
4
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
15 reps
RPE 10
5
Tricep Extension (Machine)
4
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
15 reps
RPE 10
5
Tricep Extension (Machine)
4
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Pec Deck (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
15 reps
RPE 10
5
Tricep Extension (Machine)
4
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 6.5
6
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 6.5
6
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 6.5
6
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 6.5
6
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 6.5
6
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 6.5
6
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Pullover (Machine)
3
12 reps
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Pullover (Machine)
3
12 reps
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Pullover (Machine)
3
12 reps
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Pullover (Machine)
3
12 reps
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Pullover (Machine)
3
12 reps
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Pullover (Machine)
3
12 reps
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 7
6
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Torso Rotation Ab Twist (Machine)
3
15 reps
RPE 10
4
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Torso Rotation Ab Twist (Machine)
3
15 reps
RPE 10
4
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Torso Rotation Ab Twist (Machine)
3
15 reps
RPE 10
4
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Torso Rotation Ab Twist (Machine)
3
15 reps
RPE 10
4
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Torso Rotation Ab Twist (Machine)
3
15 reps
RPE 10
4
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Torso Rotation Ab Twist (Machine)
3
15 reps
RPE 10
4
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Shoulder Press (Machine)
3
15 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Shoulder Press (Machine)
3
15 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Shoulder Press (Machine)
3
15 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Shoulder Press (Machine)
3
15 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Shoulder Press (Machine)
3
15 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Shoulder Press (Machine)
3
15 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
RPE 10
2
Seated Row (Machine)
3
15 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Machine)
3
12 reps
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
RPE 10
2
Seated Row (Machine)
3
15 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Machine)
3
12 reps
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
RPE 10
2
Seated Row (Machine)
3
15 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Machine)
3
12 reps
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
RPE 10
2
Seated Row (Machine)
3
15 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Machine)
3
12 reps
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
RPE 10
2
Seated Row (Machine)
3
15 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Machine)
3
12 reps
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
RPE 10
2
Seated Row (Machine)
3
15 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Machine)
3
12 reps
RPE 10
7
Cardio
1
20 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
10 Reps
@8
2
Pec Deck (Machine)
3 Sets
12 Reps
@7
3
Shoulder Press (Machine)
4 Sets
10 Reps
@8
4
Lateral Raise (Machine)
3 Sets
15 Reps
@10
5
Tricep Extension (Machine)
4 Sets
12 Reps
@7
6
Cardio
1 Set
20 mins
@10
Day 2
1
Leg Press
3 Sets
12 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@7
3
Leg Extension
4 Sets
12 Reps
@7
4
Hip Thrust (Machine)
3 Sets
12 Reps
@10
5
Standing Calf Raise
4 Sets
15 Reps
@6.5
6
Cardio
1 Set
20 mins
@10
Day 3
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Pullover (Machine)
3 Sets
12 Reps
@10
4
Reverse Pec Deck
3 Sets
15 Reps
@10
5
Bicep Curl (Machine)
3 Sets
12 Reps
@7
6
Cardio
1 Set
20 mins
@10
Day 4
1
Cardio
3 Sets
15 mins
@10
2
Abs Crunch (Machine)
3 Sets
15 Reps
@10
3
Torso Rotation Ab Twist (Machine)
3 Sets
15 Reps
@10
4
Plank
3 Sets
1 mins
@8
Day 5
1
Incline Chest Press (Machine)
4 Sets
10 Reps
@8
2
Chest Fly (Cable)
3 Sets
12 Reps
@10
3
Shoulder Press (Machine)
3 Sets
15 Reps
@10
4
Tricep Extension (Machine)
3 Sets
12 Reps
@10
5
Lateral Raise (Machine)
3 Sets
15 Reps
@10
6
Cardio
1 Set
20 mins
@10
Day 6
1
Chest Press (Machine)
3 Sets
15 Reps
@10
2
Seated Row (Machine)
3 Sets
15 Reps
@10
3
Leg Press
3 Sets
15 Reps
@10
4
Shoulder Press (Machine)
3 Sets
15 Reps
@10
5
Bicep Curl (Machine)
3 Sets
12 Reps
@10
6
Tricep Extension (Machine)
3 Sets
12 Reps
@10
7
Cardio
1 Set
20 mins
@10