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| PDF Name | Aesthetic Workout Routine PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 2 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
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What is an Aesthetic workout? (Overview)
The aesthetic is that kind of muscular physique that looks all balanced and symmetrical, like a real work of art. Now, beauty is in the eye of the beholder, so what’s considered “aesthetic” can vary a bit, but generally, we’re talking about some key features:
- Broad Upper Back – Focus on those Lats
- Rounded, Broad, Well-defined Shoulders
- Well-proportioned, Strong Biceps & Triceps
- Clear Definition, especially in the Abs
- A Trim Waist – No bloated bellies here!
- Legs that match up nicely with the upper body
Aesthetic Workout Routine
Here is the overview of workout for aesthetics workout Routine:
Workout For Beginners
Week 1:
Monday (Chest/Calves/ HIIT):
- Super Set:
- Incline Bench: 3 sets of 10 reps, 8 reps, drop set 6 reps to failure
- Incline Fly’s: 3 sets of 12 reps
- Single Set:
- Dumbbell Flat Bench: 3 sets of 10 reps, 8 reps, 6 reps
- Single Set:
- Dips: 3 sets to failure
Wednesday (Back/Biceps/ HIIT):
- Super Set:
- Pull-Ups: 3 sets of 10 reps, 8 reps, drop set 6 reps to failure
- Barbell Rows: 3 sets of 12 reps
- Single Set:
- Dumbbell Bicep Curls: 3 sets of 10 reps, 8 reps, 6 reps
- Single Set:
- Hammer Curls: 3 sets of 12 reps
Friday (Legs/Abs/ HIIT):
- Super Set:
- Squats: 3 sets of 10 reps, 8 reps, drop set 6 reps to failure
- Leg Press: 3 sets of 12 reps
- Single Set:
- Leg Raises: 3 sets of 15 reps
- Single Set:
- Planks: 3 sets, hold for 30 seconds each [Aesthetic Workout Routine Free Pdf]
Week 2: (Repeat the Week 1 routine)
Week 3:
Monday (Chest/Calves/ HIIT):
- Super Set:
- Incline Bench: 3 sets of 10 reps, 8 reps, drop set 6 reps to failure
- Incline Fly’s: 3 sets of 12 reps
- Single Set:
- Dumbbell Flat Bench: 3 sets of 10 reps, 8 reps, 6 reps
- Single Set:
- Dips: 3 sets to failure
Wednesday (Back/Biceps/ HIIT):
- Super Set:
- Pull-Ups: 3 sets of 10 reps, 8 reps, drop set 6 reps to failure
- Barbell Rows: 3 sets of 12 reps
- Single Set:
- Dumbbell Bicep Curls: 3 sets of 10 reps, 8 reps, 6 reps
- Single Set:
- Hammer Curls: 3 sets of 12 reps
Friday (Legs/Abs/ HIIT):
- Super Set:
- Squats: 3 sets of 10 reps, 8 reps, drop set 6 reps to failure
- Leg Press: 3 sets of 12 reps
- Single Set:
- Leg Raises: 3 sets of 15 reps
- Single Set:
- Planks: 3 sets, hold for 30 seconds each
Repeat this routine for weeks 3, 5, and so on, [Aesthetic Workout Routine Free Pdf]
Advanced Workout Routine
Week 1
Monday (Chest, Back, Calves):
- Single Set:
- Deadlifts: 4 x 15, 10, 8, 6
- Super Sets:
- Incline DB Bench: 4 sets of 10, 8, 8, drop set 6 then failure
- Wide Grip Pullups: 4 sets of 12 – 15
- Super Sets:
- Flat BB Bench: 4 sets of 12, 10, 10, drop set 8, failure
- Bent Over rows: 4 sets of 12, 10, 8, 8
Wednesday (Back/Biceps/ HIIT):
- (Insert Back/Biceps/ HIIT routine here)
Friday (Legs/Abs/ HIIT):
- (Insert Legs/Abs/ HIIT routine here)
Week 2
Monday (Chest, Back, Calves):
- Single Set:
- Deadlifts: 4 x 15, 10, 8, 6
- Super Sets:
- Incline DB Bench: 4 sets of 10, 8, 8, drop set 6 then failure
- Wide Grip Pullups: 4 sets of 12 – 15
- Super Sets:
- Flat BB Bench: 4 sets of 12, 10, 10, drop set 8, failure
- Bent Over rows: 4 sets of 12, 10, 8, 8
Wednesday (Back/Biceps/ HIIT):
- (Insert Back/Biceps/ HIIT routine here)
Friday (Legs/Abs/ HIIT):
- (Insert Legs/Abs/ HIIT routine here)
Week 3
Monday (Chest, Back, Calves):
- Single Set:
- Deadlifts: 4 x 15, 10, 8, 6
- Super Sets:
- Incline DB Bench: 4 sets of 10, 8, 8, drop set 6 then failure
- Wide Grip Pullups: 4 sets of 12 – 15
- Super Sets:
- Flat BB Bench: 4 sets of 12, 10, 10, drop set 8, failure
- Bent Over rows: 4 sets of 12, 10, 8, 8 [Aesthetic Workout Routine Free Pdf]
Wednesday (Back/Biceps/ HIIT):
- (Insert Back/Biceps/ HIIT routine here)
Friday (Legs/Abs/ HIIT):
- (Insert Legs/Abs/ HIIT routine here)
What is the proper Diet of Aesthetic Physique?
Here is the overview of the proper Diet Plan for an Aesthetic Physique:
Meal 1
| Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 2 eggs | 150 | 14 | 1.5 | 10 |
| 1 cup oatmeal | 160 | 6 | 27 | 3 |
| 2 tablespoons peanut butter | 180 | 8 | 6 | 16 |
Meal 2
| Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1 scoop whey protein | 120 | 24 | 3 | 1.5 |
| 1 cup skim milk | 90 | 9 | 12 | 0.5 |
| 100 grams frozen blueberries | 60 | 1 | 14.5 | 0.5 |
Meal 3
| Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1 chicken breast | 285 | 53 | 0 | 6 |
| 1 cup low-fat yogurt | 150 | 13 | 17 | 4 |
| 1½ banana | 105 | 1.5 | 27 | 0.5 |
Meal 4
| Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1-ounce almonds | 160 | 6 | 6 | 14 |
Meal 5
| Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 4 ounces tuna | 145 | 27 | 0 | 3.5 |
| 1 whole wheat tortilla | 130 | 4 | 26 | 1.5 |
| 1 cup lettuce | 7 | 1 | 1 | 0 |
| ½ cup chopped tomatoes | 15 | 1 | 3.5 | 0 |
| 1 tablespoon low-fat mayonnaise | 15 | 0 | 2 | 1 |
Meal 6
| Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1 cup low-fat cottage cheese | 160 | 28 | 6 | 2.5 |
| ½ cup pineapple | 40 | 0.5 | 10 | 0 |
Total Nutrients
- Calories: 1972
- Protein: 200g
- Carbs: 162.5g
- Fat: 64.5g
How Long to Build an Aesthetic Physique?
It is very difficult to say exactly how much time will it take for you to achieve an Aesthetic physique, it all depends on what type of body you have, Whether your body is skinny or others you should be able to see the results in your body accordingly.
But I can definitely say that if you start an aesthetic workout routine today, you will start seeing the difference in your body after 6 to 8 weeks. In the future, you will also get your dream body very soon. [Aesthetic Workout Routine Free Pdf]
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FAQs
What are the best muscles to workout for aesthetics?
For a well-rounded, sculpted look, focus on working out your chest, back, shoulders, arms, and legs. Don’t forget to give some love to your abs and glutes too, as they play a key role in core strength and lower body definition.
Do girls like aesthetics or strength?
When it comes to what girls find attractive, it really varies. Some might be drawn to a well-defined, sculpted physique, appreciating the aesthetics. Others might admire strength, finding confidence and capability appealing. It’s important to remember that attraction is a personal preference, and what matters most is what resonates with each individual.
What are the 6 aesthetic muscles?
Here is the six aesthetic muscles are:
1.Chest (Pectoralis Major)
2.Back (Latissimus Dorsi)
3. Shoulders (Deltoids)
4.Biceps
5.Triceps
6.Abdominals (Rectus Abdominis)