A Guide to the Best Aesthetic Routine for Bodybuilding: What You Need To Know

The ultimate body is something many of us aspire to. Whether it's six-pack abs, bulging muscles, or just looking good. Most people are unprepared to put in the hard work required to achieve this dream but the fact that you are here and reading this means that you are ready to gain muscle and find the best aesthetic fitness workout plan for yourself.

While most bodybuilders aspire to gain strength and bulk, others just want to look good, and there's nothing wrong with that! Your mental health and confidence in your physical appearance will benefit from looking good.

We are here to help you whether you're starting out or have already begun your journey to an aesthetic body. It may be difficult to find a training regimen that meets your needs.

Because of that, we've developed a thorough guide on the best aesthetic exercise regimen. Together with determination, commitment, and the correct mental attitude, you can get the physique you have been aiming for.

Aesthetic: What does it mean? 

Being fit and healthy is something that everyone wishes for. Unfortunately, due to diseases and health concerns, it is not possible for everyone. Physical and psychological health, on the other hand, may always be improved.

While your aesthetic body may be "all on the outside", your health will benefit as well while sculpting your body into this shape. What does the word "aesthetic" mean in practical terms?

Having aesthetically balanced and symmetrical muscles is referred to as having an aesthetic body. To put it another way, the individual has worked to build a physique that both others and oneself find appealing.

Of course, everyone's definition of what a sexy body is will be different. Some of us prefer more petite, toned physiques while others want bodies that are ripped with massive muscles like bodybuilders.

Overall, some key characteristics that stand out for the standard aesthetic physique may include:

• Large, thick arm muscles (biceps and triceps)
• Muscular, large lower body such as the quads and calves
• A wide upper back and delts (shoulder muscles)
• A solid, large chest with toned pectorals
• A small waist
• 10% or less body fat
• Toned abdominals

It is clearly known that attaining such a physique is difficult. You will need to make changes to your workout regimen if you already have one but are not achieving any improvements to include exercises that are known to enhance the muscular symmetry of your body. You'll need to start by reducing your body fat percentage if it is over 10%.

Building muscle gain is not the only goal of your exercises, it's important to target your primary and secondary muscle groups. To begin with, you'll want to lose fat. This requires that you maintain a caloric deficit diet and drink enough water at all times. Healthy diets, as well as healthy physical fitness, come with health benefits.

Aesthetic Workout: What do they do? 

Regular exercises are different from aesthetic exercises which are designed to improve muscle symmetry. An aesthetic workout routine focuses on reducing your body fat percentage, as opposed to other strength or bulk-building programs.

A caloric deficit diet, an increase in water consumption, and a bout of exercise are all used to accomplish this. Your muscular symmetry and overall definition will improve over time as a result of these exercises.

This is done by employing a variety of training techniques to boost your strength and make you thinner, using a variety of training techniques. Minor muscle groups, as well as major muscle groups, are often covered in these aesthetic workout exercises, resulting in more balanced muscular proportions throughout your body.

Like with most routines, the exercises are divided into reps. Sets of 8 to 20 reps, with 3 or more sets per exercise, are common. Each day's workout may be a bicep session, while the next may be a quad session, and they're placed according to muscle groups.

Compound and isolation lifts share a 50/50 ratio. A compound movement, such as a squat, involves a mix of muscle groups and joints. At the same time, this targets the muscles of the legs, thighs, and lower back. A single muscle or joint is targeted and isolated in an isolation workout.

The signature v-taper is when you have a large upper body and a small waist, and is a frequent notion of an aesthetic body. Aesthetic workouts are designed to bring about this outcome.

Take note that training for an aesthetic body is different from training for health or strength purposes. A structured training program is not required for general health training. These training regimes are usually designed without a specific goal other than to become healthier.

Your program will normally include resistance training that emphasizes compound lifts with few repetitions if you train only to build strength. While it may be challenging on certain muscles, the purpose of bulking up is to gain mass and not to lose fat.

If you're looking to get shredded, it's important to find a mix of reps between 6-10 and 10-15. Your strength and size will both benefit from repeated sets in your workouts.

Furthermore, weights, calisthenics, and other methods involving progressive overload may be used to achieve this goal.

It's not easy or quick to build an attractive body. Even if everyone follows the same rigorous schedule, it will take some individuals longer than others.

Your body's response to the exercises, as well as your genetics, determine how successful you are. You will not gain your intended effects quickly no matter who you are. Because of this, when you're exercising, you should enjoy the process.

Yes, always have a goal in mind but don’t look too far ahead. As time goes on, and you notice your progress, there is no greater thrill than realizing how much you have accomplished.

Aesthetic Training Routine Exercises

Before we discuss your training schedule, we want to give you an overview of the exercises you will need to perform for this particular training routine. 

You will be working your back, shoulders, chest, biceps, and triceps as part of your upper-body training. Your hamstrings, quadriceps, calves, and abs are among the muscle groups you'll train in the lower body.

To gain muscle mass as quickly as feasible, the workout plan below will include both compound and isolation exercises. To train on different muscle groups, we've recommended two workouts for your upper and lower body throughout the week.

The initial exercises on each routine are the most taxing, but as you progress through each routine, they become less so. The reps and sets for your upper body workout are shown below.

Upper Body Workout 1

• Barbell Rows: 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set
• Bench Press: 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set
• Pull-Ups: 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set 
• Incline Dumbbell Press: 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set 
• Triceps Push-Downs: 3 sets - 10-15 reps - 60 seconds of rest between each set 
• Side Lateral raises: 2 sets - 10-15 reps - 60 seconds of rest between each set

Upper Body Workout 2

• Overhead Barbell Press: 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set
• Chin-Ups - 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set
• Flat Dumbbell Bench Press - 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set
• Seated Cable Row: 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set
• EZ-Bar Curls: 3 sets - 10-12 reps - 60 seconds of rest between each set
• Chest Dumbbell Flyes: 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set
• Dumbbell Triceps Extensions: 2 sets - 10-15 reps - 60 seconds of rest between each set

Lower Body Workout 1

• Deadlifts: 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set
• Standing Calf Raises: 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set 
• Leg Curls: 3 sets - 8-10 reps - 60 seconds of rest between each set
• Leg presses: 3 sets - 8-10 reps - 60 seconds of rest between each set
• Cable Crunches - 3 sets - 10-15 reps - 60 seconds of rest between each set

Lower Body workout 2

• Barbell Squats: 3 sets - 5-8 reps - 2 to 3 minutes of rest between each set
• Bulgarian Split Squats: 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set
• Lying Leg Curls: 3 sets - 10-12 reps - 60 to 120 seconds of rest between each set
• Reverse Crunches - 3 sets - 8-10 reps - 60 to 120 seconds of rest between each set
• Seated Calf Raises: 3 sets - 10-12 reps - 60 to 120 seconds of rest between each set

Warm-ups 

You'll need to warm up before beginning your aesthetic workout regime. You should be using the same weight for each exercise and set. Only when you've reached a point when you can push it for every set and rep should you increase this weight. Just raise it by a little bit more. This is an indication of advancement and proof that you are on the right track to an aesthetically appealing body.

You should keep the order of each exercise the same. They start with the most rigorous exercises and progress to the simplest as your body becomes used to a routine. Follow it religiously. Reduce the specified weight if you are having trouble reaching your target sets and rep ranges. That's all that matters as long as you hit your set and repetition goals.

We strongly suggest using a fitness app to keep track of your reps and sets. Since it is rather difficult to remember how many sets and reps you have completed while you're in the middle of things, this will assist you to keep track of where you are during your routine.

Aesthetic Workout Routine 

An upper-body split is included in this aesthetic workout routine. This allows you to train all of your muscle groups every 3 or 5 days, depending on the variation you choose.

After your workouts, whether you're a man or a woman, your body will need to rest and recover. With that, you should assess your fitness level.

When you want to develop your muscles, beginners should work out three to four times a week. Since over-training can lead to strain and even injuries, each muscle group should not be worked more than twice a week as you progress.

Let’s take a look at some variations on this workout routine within four and three days. 

Upper Body Lower Body Split - 4 Day 

• Monday: Upper Body 1 Workout
• Tuesday: Lower Body 1 Workout
• Wednesday: Rest day
• Thursday: Upper Body 2 Workout
• Friday: Lower Body 2 Workout
• Saturday: Rest day
• Sunday: Rest day

Every third or fourth day, this four-day exercise program will target each muscle group. As long as you work out for two days, then take one day off, and workout again before taking another day off, the days you choose to exercise are up to you.

Now, we'll take a look at week 1 and week 2 of the upper-lower split workout program. In comparison to every third or fourth day, this 3-day version will train each muscle group every fourth or fifth day.

You may pick which days you want to work out as long as you stick to the pattern of one day on, one day off, one day on, and finally two days off. The 4-day aesthetic program works in a similar way.

Upper Lower Split - 3 Day

1st week 

Monday: Upper Body 1 Workout

Tuesday: Rest day

Wednesday: Lower Body 1 Workout

Thursday: Rest day

Friday: Upper Body 2 Workout

Saturday: Rest day

Sunday: Rest day

2nd week

Monday: Lower Body 2 Workout

Tuesday: Rest day

Wednesday: Upper Body 1 Workout

Thursday: Rest day

Friday: Lower Body 1 Workout

Saturday: Rest day

Sunday: Rest day

It is best to pick one that you like the most and stick with that instead of switching between the two workouts. This will give you the best aesthetic results. 

Aesthetic Physique Timeline 

“How long will it take?” is one of the most frequent questions individuals have while attempting to achieve their fitness goal. Well, this varies depending on a variety of factors, including how your physique is when you begin and how often you do the exercises.

Of course, the more you exercise, the faster your aesthetic aim will be achieved.

Don't overtrain yourself if you're starting out. Do not overexert yourselves, as this may cause serious health issues and even chronic damage. Beginners should only work out three to four times a week at the gym.

Nonetheless, make sure you hit each muscle group at least once throughout that week.. After that, relax and allow your muscles to rest and heal themselves.

You should expect to see results in six to twelve months if you commit to a healthy diet and a good exercise program. The wait can be frustrating but time will prove that each difficult workout was worth it.

Diet 

Aside from exercises. diet is also vital in achieving an aesthetic body. To increase fat loss and muscle gain, you can include the following foods in your aesthetic diet plan:

• Whole grains
• Lean meats
• Leafy greens
• Egg whites
• Natural yogurt
• Legumes
• Nuts 
• Fruits
• Fish (not battered)

While it may be challenging at first, similar to your exercise regime, this diet will become a routine. Breakfast, lunch, and dinner should not be skipped. You'll need a lot of nutrients and fibers to stay healthy and strong if you put this much effort into it.