Road To Aesthetics Workout Program

[Regan2703]

Road To Aesthetics

"AESTHETICS: It is a branch of philosophy dealing with the nature of art, beauty, and taste, with the creation and appreciation of beauty." "BODYBUILDING: Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature.

Overview:

Every teenage weightlifter dreams of having those bulging biceps and rock hard abs with body fat dropping under 10% but lacks sufficient knowledge, motivation and means to be able to achieve this physique without help. This program is designed to guide anyone, from a novice to an expert weightlifter in the correct direction to achieving this physique.

During this thread we will look at what needs to be consumed to achieve an aesthetic body and why certain things should be consumed to see your goals happen at a faster rate, Similarly, we will look in depth at the training that should be done and why it should be done to achieve unbelievable aesthetics.

During this program we will be using supersets and ensuring the time under tension in the compound movements is sufficient to achieve maximal muscle growth
This program has been in the making for months now, from personal experience I found that this helped me get the definition, bigger muscles and the vascularity I desired, it is simple to follow and has no detail spared.

Superset: A superset is a combination of one exercise performed right after the other with no rest in between them. There are two ways to implement a superset.

Time under tension: Time under tension (TUT) is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set.


What Is Aesthetics?

Being aesthetic means that you are pleasing to look at. (In a nutshell explanation.) One stand out aesthetic bodybuilder that we all will know is Arnold, he managed to achieve a state of minimalistic body fat while maintaining his lean body mass and without any muscle wasting occurring.
The road to being aesthetic is not easy and will require a huge amount of dedication, a means of motivation and ample time to prepare meals and hit the gym.


Training:

Training will consist of hitting certain muscle groups on certain days to ensure they are sufficiently worked and maximal muscle growth can occur. During this program we will be working in the hypertrophic range of 8-12 reps but we will be trying to stick to the lower end of this and keep the reps around the 8-10 mark to develop sufficient strength to allow progression while also building muscle. During a session I would recommend 1-2 minutes rest time between sets to allow optimal performance.
-The following program should be followed by anyone wanting to achieve an aesthetic physique and is made for someone who has access to a range of equipment.-


Day 1: Chest, Triceps
Bench Press- 5 sets, 8 Reps (Slow on the eccentric)
Cable flyes- 5 sets, 10 Reps + Skullcrushers 5 sets + 10 Reps (Superset)
Close Grip Bench Press- 5 sets, 10 Reps
Flyes or Pec Deck Machine – 5 sets, 10 Reps + Tricep Pushdown 5 sets + 10 Reps (Superset)
Crunches + Leg Raises + Reverse Crunch + Plank (20 reps of each exercise with no rest and a 30 second plank performed for 3 sets with no rest)



Day 2: Back + Biceps
Deadlift- 5 sets, 8 Reps
Wide Grip Lat Pull Down- 5 sets, 10 Reps + Bicep Curls 5 sets 10 Reps (superset)
Seated Row - 5 sets, 10 Reps + Hammer Curls 5 sets, 10 Reps (Superset)
Single Arm Dumbbell Row- 5 sets, 10 Reps + Upright row 5 sets, 15 Reps
Dumbbell Shrugs – 5 Sets, 15-20 reps


Day 3: Legs
Barbell Squat- 5 sets, 6-8 Reps
Weighted Bulgarian Split squat- 5 sets, 10 Reps
Leg Extensions - 5 sets, 10 Reps
Leg Curl- 5 sets, 8-10 Reps
Crunches + Leg Raises + Reverse Crunch + Plank (20 reps of each exercise with no rest and a 30 second plank performed for 3 sets with no rest)


Day 4: Shoulders + Arms
Dumbbell Shoulder Press- 5 sets, 8-10 Reps
Military Press - 5 sets, 8-10 Reps
Bicep Curl- 5 sets, 8-10 Reps + Skullcrushers 5 sets, 8-10 Reps (Superset)
Cable Curls- 5 sets, 8-10 Reps + Tricep Pushdown 5 sets, 8-10 Reps (Superset)



Day 5: Back + chest (high weight)
Bench Press- 3 sets, 8,6,4 Reps
Deadlift- 3 sets, 8,6,4 Reps
Cable flyes- 3 sets, 8 Reps + Seated Row - 3 sets, 8 Reps (Superset)
Crunches + Leg Raises + Reverse Crunch + Plank (20 reps of each exercise with no rest and a 30 second plank performed for 3 sets with no rest)


Day 6+7: Active rest




Nutrition:

When trying to achieve an aesthetically pleasing body the nutrition is fairly simple, eat big to get. However, this doesn’t mean eat 7 Hamburgers from McDonalds, this means eat around 4-6 meals a day of good clean food.

For an aesthetic body I like to eat 5 small-medium sized meals which each consists of 600-800 calories which by the time I go to bed means I have consumed 3200+ calories which is sufficient for building that aesthetic body.

I’m not going to write a full meal plan as you can find in depth ones in the stickie’s but foods I would recommend to include would be broc****, LOTS OF CHICKEN, Salmon, Tuna, Brown rice and lentils as these foods are both calorie dense and full of protein and carbs which will help you with achieving your goals.
When eating to gain an aesthetic body it is vitally important to eat foods that are calorie dense and avoid foods lacking in protein and carbs a they will hinder you progression.


Supplements:

While some people don’t see the importance of a good protein shake after a workout I find that nothing perks me up more than having a good whey protein shake when im done to replenish myself and start the rest and recovery process in the worked muscles.

Similar to this, I like to experiment with pre workout supplements before a workout, on days that I feel physically or mentally drained from over training or a long day at work I like to have a pre workout shake about 30 minutes before my workout to help me get into the zone and ensure my workout is performed optimally on a consistent basis.

BCAA’s are highly disputed supplements and some say they are pointless but personally I like to have a BCAA shake intra workout, I fell it helps me stay mentally focused and gives mw the extra boost to finish off a workout when I feel drained from the sets before. Also its not going to do any harm so why not!


My Typical Day:

9AM- Wake up have 1st meal, porridge, 4 poached eggs, Whey protein skake and a banana

11AM- Eat 2nd meal, 4 chicken breasts, 100g brown rice, cucumber, 2 sliced eggs and spinach

1:30PM- Have Pre-Workout supplement

2PM- Hit the gym for workout

3:30PM- Have whey protein shake

4PM- Eat 3Rd meal, Have a big, big bowl of pasta, diced pork, broc**** and cottage cheese (Sounds disgusting but its quite nice!)

6:30PM- Eat 4th meal, 3 servings of chocolate assorted nuts(High in calories!)

9PM- 5th meal, Mass Gainer

11PM – Sleep and recover

As you can see from my day I consume a lot of food and many of you may find consuming so much hard but it is important for your physical and mental health that during this plan you allow your body to consume lots of clean food, ensure the portions are relatively small but ensure it is packed with calories and it will make life a lot easier.

Summary:

Hopefully you have found this thread helpful and the plan is applicable for what you want to achieve, if there are any questions please comment on this thread and I will try to answer them as best as I can!

[themonkay]

How to be "aesthetic":
1. Focus on balanced lifting programs that promote progressive overload
2. Focus on maintaining a diet that meets caloric, macronutrient, and micronutrient needs
3. Patience

[Regan2703]

How to be "aesthetic":
1. Focus on balanced lifting programs that promote progressive overload
2. Focus on maintaining a diet that meets caloric, macronutrient, and micronutrient needs
3. Patience

Stripped down to the bare bones correct but as with any kind of program there is more depth to it then that

[Jasonk282]

How to be "aesthetic":
1. Focus on balanced lifting programs that promote progressive overload
2. Focus on maintaining a diet that meets caloric, macronutrient, and micronutrient needs
3. Patience

/thread

The rest of what this kid posted...lol.

Eating anywhere between 3000-4000 calories a day, not taking into considering what people tdee and mantainace calories are.

Taking a mass gainer, whichbis just loaded with filler...instead of eating a well balanced diet

[Jasonk282]

Stripped down to the bare bones correct but as with any kind of program there is more depth to it then that

Not really.

As long as your program is balanced between push/pull and lower body. Andnyoire not pigging out daily well over your maintenance calories...over time you'll develop a aesthetic physique.

[Regan2703]

/thread

The rest of what this kid posted...lol.

Eating anywhere between 3000-4000 calories a day, not taking into considering what people tdee and mantainace calories are.

Taking a mass gainer, whichbis just loaded with filler...instead of eating a well balanced diet

At no point in the thread did i say that people reading should intake this much, this is what i did and that worked for me, everything i have written in here worked for me so thats why the thread was made

[TheViking1992]

Road to chicken legs would be a better title... train every major muscle group with equal frequency. And why only stick to the 8-12 rep range? It's fairly well researched that using a greater variety rep ranges is always better, regardless of your goal. And why start off with so much unnecessary volume, when most beginners could get by on a third of it?