The Best Aesthetic Workout Routine [Bodybuilding Program]

When you’re a beginner set out on a building more muscle, you might make the decision to go for awesome strength and size. But maybe that’s not your thing. Maybe you just want to look good… really good.

And you may already know that to sculpt an aesthetic body, you have to tailor your resistance training appropriately. Luckily, there’s a predictable way to stress your muscles and see balanced proportion that draws visual attention your way.

So make sure you read this article all the way to the end because you’re about learn a couple workout routines similar to those used by professional fitness models and dedicated bodybuilders to build an awesome physique that makes strangers do double takes.

What Makes an Aesthetic Physique?

An aesthetic body is a physique in which muscular proportions and body measurements are symmetrical and balanced in a way that’s visually pleasing to the eye. It’s somewhat subjective, but common traits of bodybuilding aesthetics include:

• Wide upper back in the latissimus dorsi and trapezius muscles
• Round, capped deltoids (boulder shoulders)
• Thick arms (biceps and triceps)
• 10% or less body fat to reveal abdominal definition
• Small waist
• Moderately-sized quadriceps

Achieving these kinds of body characteristics takes a combination of targeted resistance training and diet adjustments, but for the purpose of this article, we’re going to focus just on the training aspect.

What is an Aesthetics Workout?

• An aesthetics workout is designed using training methodologies to improve muscular symmetry. These training methods use varying rep ranges and exercises to produce both myofibrillar hypertrophy (increased strength) and sarcoplasmic hypertrophy.
• Bodybuilders training for aesthetics also focus on decreasing their body fat percentage by consuming a caloric deficit and increasing their fluid intake. These actions over the longer term increase muscular vascularity and definition.
• Aesthetic workouts tend to include more exercises to cover not only the major, but minor muscle groups as well. This helps to keep limbs and muscle bellies in desirable proportion.

Here’s what you’ll find in most aesthetic bodybuilding routines:

• Exercises and workouts organized according to muscle groups (split)
• 50/50 ratio between compound and isolation lifts
• 8-20 reps per set
• 3+ sets per exercise
• Exercises that build a signature v-taper (wide upper body and small waist)

Pair this with an aesthetic bodybuilding diet and the right supplements and you’ll be unstoppable!

How to Train for Aesthetics

Training for aesthetics is a little bit different than training for functional strength or even for general health reasons.

When training for general health, you don’t necessarily need a structured workout program or goal. As long as continually show up to the gym and lift a few weights, your body should adapt to the minor stress and stay in “toning” mode.

Alternatively, if you’re training for strength, you’ll most likely follow a specific resistance routine that focuses on compound lifts and has you performing low repetitions (1-6 reps) with plenty of rest in between sets (~5 minutes).

In a routine to get shredded like a warrior, it’s best to use a mixture of reps in the medium (6-10) and high (10-15) rep ranges to induce both size and strength gains whether that’s through free weights, calisthenics, or some other method using progressive overload.

Aesthetic Workout Schedule

The schedule of this workout is an upper lower split because it allows you to train every muscle group and body part every 3rd day or 5th day, depending on which split variation you choose.

When you’re a beginner, you should only be working out three to four times a week at most when you want to build muscle, targeting each muscle group no more than twice per week.

Whether your a man, woman, ectomorph, circle, or square, you want to give your body a chance to rest and recover. So, here are the two versions of the upper lower split you can choose from for optimal fitness results.

With this version, each muscle group gets trained every third or fourth day. And, I should make it clear that the exact days you choose to work out doesn’t really matter as long as you stick with the two days on/one day off/two days on/two days off format.

If you go with the three day version of the aesthetic workout, you’ll train each muscle group every fourth or fifth day, which is still optimal for building muscle mass. And, like the four day version, the exact day you choose to do your workouts doesn’t matter. What’s important is keeping the format: one day on/one day off/one day on/one day off/one day on/two days off.

You don’t want to switch back and forth. So, pick which version you like and stick with it. You can’t make a bad choice either way.

Aesthetic Physique Training Program Exercises

For the upper body workouts you will be training your chest, back, shoulders, biceps, and triceps to some degree. For the lower body you’ll target the quads, hamstrings, calves, and abs.

Aesthetic Workout Details

The reps listed for each exercise do not include warm up sets. Always warm up before your workout.

For each exercise in these workouts, you should use the same amount of weight each set. Once you can push a given weight for the amount of sets and reps as prescribed, then it’s time to increase your weight by a small amount at the next workout. This is where you get your progression and incorporate that progressive overload principle.

• Don’t change the order of exercises. You want to go from most difficult to least difficult, so don’t change it.
• Everything in these workouts – the split, frequency, exercise, amount of sets and reps, rest intervals – is all there for a reason. Follow it. No tweaks!
• If you are unable to reach the set and rep range as prescribed with a given weight, then lower the weight. Your goal is to always hit that prescribed number of sets and reps.

FAQ

What Exercises Make You Look Aesthetic?

Essentially any exercise that stresses a muscle in one of the main “aesthetic muscle groups” is a valid bodybuilding movement. Effective compound exercises include:

• Bench press
• Row
• Shoulder press
• Pull-up or chin-up
• Deadlift
• Squat
• Leg press

You also need to include isolation exercises in your routine to build the size and density of smaller muscles that get less attention during compound movements. Examples of isolation exercises include:

• Biceps curl
• Triceps extension
• Face pull
• Delt raise
• Chest fly
• Leg extension
• Hamstring curl
• Calf raise

Is 5×5 Good for Aesthetics?

5×5 workout routines that recommend 5 sets of 5 reps per compound exercise are OK if you’re an absolute beginner because you need to build a solid strength base. But after this initial building phase, you’re body needs more reps and exercise variety to go any further. So if you want to actually look like you lift, you should ditch the 5×5 routine and use a targeted bodybuilding plan instead.

Are Big Legs Aesthetic?

This is subjective, but in most cases big legs are not considered to be aesthetic. Your leg muscles should look strong with some definition, but shouldn’t overpower your signature, goal v-shape by creating a “tree trunk” look. A couple ways to avoid building bulky legs is to either decrease the frequency in which you train your legs or to delay applying additional resistance to your leg exercises even when your lower body has adapted.

Are Deadlifts Good for Aesthetics?

Yes, deadlifts are good for aesthetics. Even though deadlifts work your glutes and lower back which are not considered “aesthetic muscles”, they still work your abdominals, trapezius, forearms, and biceps… which ARE aesthetic muscles.

However, deadlifts are only one exercise in a full workout plan. When you’re planning to train for aesthetics, be sure to include all the other necessary compound and isolation lifts to build a balanced physique.