# APOLLO: Efficient Aesthetic Focused Training

12 week, 3 day per week training program designed to build an aesthetic, athletic physique without living in the gym.

[Josh Brett](https://www.boostcamp.app/coaches/josh-brett) · Apr 2026

★ 4.35 ratings

782 athletes running this program

## Overview

**Length**: 12 weeks  
**Days / week**: 3 days  
**Level**: Beginner, Intermediate  
**Goal**: Muscle, Athletics  
**Equipment**: Full Gym  
**Session length**: 60 min

This is a 12–week, 3–day–per–week training program designed to build an aesthetic, athletic physique without living in the gym.

The focus is on time–tested lifts, intelligent progression, and the muscle groups that make the biggest visual difference: shoulders, chest, arms, lats, and abs. Every exercise earns its place.

There’s no fluff, no novelty for the sake of it.

The program is structured into clear training blocks, starting with a foundation phase to dial in technique and build momentum, progressing into higher–volume work, and finishing with a focused peak phase that pushes close to failure for maximum results.

Intensity and workload increase gradually, allowing consistent progress while managing fatigue.

Training runs on a simple 3-day full body split, keeping sessions efficient and easy to recover from.

Supersets are used strategically to save time and increase training density without compromising performance on the big lifts.

This program is ideal for:

- Busy guys who can train 3x per week.
- Lifters who want visible results without overcomplicated routines
- Anyone stuck in the "skinny–fat" phase looking to build muscle and structure
- Those who value sustainability, structure, and long–term progress

If you follow the plan as written, you’ll finish the 12 weeks stronger, leaner, and more physically balanced.

Good luck!

If you want personalized programming & nutrition guidance from me, check out my coaching app:  
[https://www.coachos-app.com/joshbrett](https://www.coachos-app.com/joshbrett)

## Who it's for

- Beginners new to structured strength training
- Athletes focused on building muscle size
- Athletes who can train 3 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Reviews

4.25

★★★★★★★★★★

5 ratings

★ 5  
★ 4  
★ 3  
★ 2  
★ 1

Camila F.  
★★★★★★★★★★  
Love this workout but would love if it had more legs in it on its own to allow for low body building too

Harald Z.  
★★★★★★★★★★  
Nice

Albert Benny  
★★★★★★★★★★  
Only 3 weeks in, will leave detailed review after completion

Raymond Hopson  
★★★★★★★★★★  
Love the workout ideas.

## Muscle engagement

| Muscle Group      | Engagement % |
| ------------------ | ------------- |
| Front              | 13.7%        |
| Back               | 12.6%        |
| Upper Back         | 10.1%        |
| Triceps            | 12.6%        |
| Hamstrings         | 10.1%        |
| Front Delts        | 9.2%         |
| Lats               | 9%           |
| Quadriceps         | 7.8%         |
| Glutes             | 7.8%         |
| Chest              | 7.3%         |
| Biceps             | 6.9%         |
| Middle Delts       | 5.6%         |
| Abs                | 4.6%         |
| Rear Delts         | 1.7%         |
| Abductors          | 1.4%         |
| Lower Back         | 1.3%         |
| Forearms           | 1.1%         |

## Week 1 Workouts

### Day 1

| # | Exercise                                       | Sets | Reps         | Load |
|---|------------------------------------------------|------|--------------|------|
| 1 | Incline Bench Press (Dumbbell)                 | 3    | 6–8 reps     | @7   |
| 2 | Barbell Row                                    | 3    | 5–8 reps     | @7   |
| 3 | Leg Press                                      | 3    | 8–12 reps    | @8   |
| Superset |                                              |      |              |      |
| 4A| Hammer Curl (Cable)                            | 3    | 8–12 reps    | @8   |
| 4B| Overhead Tricep Extension (Cable)              | 3    | 12–15 reps   | @8   |
| 5 | Decline Crunch (Weighted)                      | 2    | 10–15 reps   | @8   |

### Day 2

| # | Exercise                                       | Sets | Reps         | Load |
|---|------------------------------------------------|------|--------------|------|
| 1 | Romanian Deadlift (Barbell)                    | 3    | 6–10 reps    | @7   |
| 2 | Bench Press (Barbell)                          | 3    | 6–10 reps    | @7   |
| 3 | Chest Supported Row (Machine)                  | 3    | 8–12 reps    | @7   |
| Superset |                                              |      |              |      |
| 4A| Tricep Pushdown (Cable)                        | 2    | 8–12 reps    | @8   |
| 4B| Bayesian Curl                                   | 2    | 8–12 reps    | @8   |
| 5 | Face Pull                                      | 2    | 10–15 reps   | @8   |

### Day 3

| # | Exercise                                       | Sets | Reps         | Load |
|---|------------------------------------------------|------|--------------|------|
| 1 | Bulgarian Split Squat (Dumbbell)               | 3    | 6–10 reps    | @7   |
| 2 | Military Press (Barbell)                       | 3    | 6–10 reps    | @7   |
| 3 | Pull-Up (Weighted)                             | 3    | 5–8 reps     | @7   |
| 4 | Leg Curl                                       | 3    | 8–12 reps    | @8   |
| Superset |                                              |      |              |      |
| 5A| Standing Pullover (Cable)                       | 2    | 10–15 reps   | @8   |
| 5B| Lateral Raise (Cable)                          | 2    | 10–15 reps   | @8   |
| 6 | Leg Raise (Captain's Chair)                   | 2    | 8–12 reps    | @8   |

Weeks 2–12 are in the app.

## The coach

**Coach description**

**I’m Josh a YouTube Fitness educator with 450,000 + subscribers.**  
My goal is to help you look, feel, and operate at your best with no BS and evidence-based approaches to eating and exercising.  
I’ve helped hundreds of guys get into the best shape of their lives, I would love to help you next.

**Common questions**

**Is APOLLO: Efficient Aesthetic Focused Training free?**  
Yes, APOLLO: Efficient Aesthetic Focused Training is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.

**What equipment do I need?**  
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.

**How long are the workouts?**  
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.

**How many days per week?**  
APOLLO: Efficient Aesthetic Focused Training is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.

**How long is the full program?**  
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.

**Where do I access this program?**  
APOLLO: Efficient Aesthetic Focused Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.