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BoostcampPNG

Aesthetic Template

by Aliev

Program Description

Program is structured in a way that insures progressive overload throughout the whole mesocycle with a deload week at the end which promotes full recovery of your body and nervous system specifically.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 03:37
  • Last Edited
    Apr 13, 2025 10:08

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
4
Seated Row (Cable)
2
10-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
2
Chest Fly (Cable)
2
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
2
10-15 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 10
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 6
2
Chest Fly (Cable)
2
10-15 reps
RPE 6
3
Pull-Up (Bodyweight)
2
10-15 reps
RPE 6
4
Seated Row (Cable)
2
10-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Straight Leg Calf Raise
2
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 8
3
Straight Leg Calf Raise
2
10-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 9
2
Good Morning
2
10-15 reps
RPE 9
3
Straight Leg Calf Raise
2
10-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 10
2
Good Morning
2
10-15 reps
RPE 10
3
Straight Leg Calf Raise
2
10-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 6
2
Bicep Curl (Cable)
2
10-15 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
4
Hanging Leg Raise
2
10-15 reps
RPE 6
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 6
7
Straight Leg Calf Raise
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Cable)
2
10-15 reps
RPE 7
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 7
5
Chest Press (Machine)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 8
3
Lateral Raise (Cable)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
2
Chin-Up (Bodyweight)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Chest Press (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
2
Chin-Up (Bodyweight)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
4
Hanging Leg Raise
2
10-15 reps
RPE 7
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
6
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 7
7
Straight Leg Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
4
Hanging Leg Raise
2
10-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
7
Straight Leg Calf Raise
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
2
Bicep Curl (Cable)
2
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
4
Hanging Leg Raise
2
10-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 9
7
Straight Leg Calf Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
2
Bicep Curl (Cable)
2
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4
Hanging Leg Raise
2
10-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
15-20 reps
RPE 7
2
Face Pull
2
15-20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15-20 reps
RPE 7
4
Deficit Push Up
2
15-20 reps
RPE 7
5
Lat Prayer
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
15-20 reps
RPE 8
2
Face Pull
2
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Deficit Push Up
2
15-20 reps
RPE 8
5
Lat Prayer
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
15-20 reps
RPE 9
2
Face Pull
3
15-20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 9
4
Deficit Push Up
3
15-20 reps
RPE 9
5
Lat Prayer
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
15-20 reps
RPE 10
2
Face Pull
3
15-20 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 10
4
Deficit Push Up
3
15-20 reps
RPE 10
5
Lat Prayer
3
15-20 reps
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
4
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@7
5
Chest Press (Machine)
2 Sets
10-15 Reps
@7
Day 5
1
Upright Row (Cable)
2 Sets
15-20 Reps
@7
2
Face Pull
2 Sets
15-20 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15-20 Reps
@7
4
Deficit Push Up
2 Sets
15-20 Reps
@7
5
Lat Prayer
2 Sets
15-20 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
10-15 Reps
@7
4
Seated Row (Cable)
2 Sets
10-15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
Day 4
1
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
2
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
3
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
4
Hanging Leg Raise
2 Sets
10-15 Reps
@7
5
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
6
Romanian Deadlift (Dumbbell)
2 Sets
10-15 Reps
@7
7
Straight Leg Calf Raise
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Straight Leg Calf Raise
2 Sets
10-15 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7
5
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@7
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
7
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@7