Aesthetic Workout Routine and Diet Plan (with PDF)

Have you ever desired to attain a well-proportioned and attractive Aesthetic Body? Aesthetic exercises focus on developing a harmonious, symmetrical physique with well-defined muscles and a toned figure. Achieving this goal goes beyond just regular workouts at the gym; it necessitates a systematic approach. Muscle hypertrophy^[1], where muscle growth happens, is a key part of this process.

A meticulously designed routine customized to work on specific muscle groups, enhance muscle definition, and enhance your overall look.

This structured training program places importance on perfecting your form, mastering techniques, and advancing strategically.

Through targeted aesthetic weight training and a comprehensive fitness plan, you will sculpt your body while cultivating discipline, commitment, and a deep appreciation for the art of real bodybuilding.

Get ready for a transformative journey towards your aesthetic vision.

What Makes an Aesthetic Physique?

Let me explain an aesthetic physique to you. It’s about creating a visually pleasing appearance through a blend of muscular development, symmetry, and low body fat percentage.

Think of a body with well-defined muscles that have clear separation and delineation, where each muscle group is well-proportioned and balanced with the others.

Achieving this look involves a mix of resistance training to build muscle mass and definition, cardiovascular exercise to shed excess body fat, and a diet that supports muscle growth while keeping fat accumulation in check.

Key features of the aesthetic physique include a V-taper shape with broad shoulders and a narrow waist, along with symmetry between the left and right sides of the body. Ultimately, an aesthetic physique is a testament to one’s dedication, discipline, and holistic approach to fitness and wellness.

The Grecian Ideal

The Grecian Ideal, often called the Classical Ideal, represents a comprehensive vision of perfection in the human body in ancient Greek culture. This concept merges the pursuit of physical beauty, intellectual achievement, and moral integrity into a unified ideal.

Greek philosophers like Plato and Aristotle championed the notion of arete, meaning excellence or virtue, which was seen as a goal in every aspect of life. This idea is vividly captured in Greek art, where sculptures and architectural masterpieces, like the Parthenon, showcase the elegance and proportionality of the human form.

The influence of the Grecian Ideal extended beyond the arts to the athletic realm, with the Olympic Games highlighting the importance of physical fitness and discipline. Education in ancient Greece also embodied this ideal, focusing on the development of both mind and body through a balanced curriculum.

Today, the Grecian Ideal continues to inspire, representing an enduring quest for a well-rounded, exemplary human existence.

The following are the exact measurements of the Grecian Ideal:-

• Flexed arm: 2.5 x larger than non-dominant wrist
• Flexed calves: Same size as flexed arms
• Shoulders: 1.618 x larger than the waist
• Chest: 6.5 x larger than non-dominant wrist
• Upper leg: 1.75 x larger than knee

The Classic Physique

The classic physique is a modern bodybuilding category that refers back to the golden era of bodybuilding in the 1960s and 1970s. Unlike modern bodybuilding, which often prioritizes extreme muscle mass and size, the classic physique focuses more on achieving a balanced and aesthetically pleasing physique.

One of the most iconic figures from this era is Steve Reeves^[2], whose physique epitomized the ideals of symmetry, proportion, and overall aesthetic appeal. Reeves is renowned for his perfectly balanced and well-defined muscles, as well as his classic V-taper body, where the shoulders are broader than the waist.

In classic physique competitions, competitors aim to showcase a physique that embodies the timeless ideals of symmetry, proportion, and overall aesthetic appeal. This typically involves having well-defined muscles with clear separation, a V-tapered body (where the shoulders are broader than the waist), and balanced muscle development across all major muscle groups.

I will show you what the Common characteristics of an aesthetic physique include:

• Wide upper back and delts
• Thick arm muscles such as the biceps and triceps
• Small Waist (42-47% of your height)
• Big chest and toned pecs
• Large quads and calves
• 10% or less body fat

When thinking about how big your muscles should be, it’s helpful to listen to Steve Reeves’s advice. He created a muscle-to-bone ratio to help figure out the right size to achieve a perfect-looking body.

MUSCLE TO BONE RATIOS:

• Thigh size = 175% of knee size
• Arm size = 252% of wrist size
• Calf size = 192% of ankle size
• Chest Size = 148% of pelvis size
• Waist size = 86% of pelvis size
• Neck Size = 79% of head size

Best Aesthetic Exercises

Incorporating a combination of compound and isolation exercises into your workout routine can help you achieve a well-rounded aesthetic physique with balanced muscle development and symmetry.

Shoulders

The deltoids consist of three heads: anterior (front), medial (side), and posterior (rear). Well-developed shoulders contribute to the V-tapered appearance, making the waist look narrower and the upper body broader.

• lateral raises
• Overhead press
• Front raises
• Rear delt flyes

Back

The lat muscle, also known as the latissimus dorsi, is a large muscle on your back that helps you look wider. It’s a key part of achieving the V-shaped body because it adds width to your upper body, creating that desired tapering effect from your shoulders down to your waist.

• Lat pulldowns
• Pull-ups
• Chin-ups
• Bent-over rows
• Deadlifts

Chest

A developed chest adds fullness and definition to the upper body, contributing to an overall aesthetic physique.

• Incline Dumbbell Press
• Incline Bench Press
• Incline Dumbbell flyes
• Bench press
• Pec Deck Flys

Legs

Well-developed legs provide a foundation for the entire physique and contribute to overall symmetry.

• Squats
• Leg Extensions
• Hamstring Curls
• Lunges
• Leg press
• Calf raises

Arms ( Biceps and Triceps)

Defined arms not only contribute to the visual allure of one’s physique but also signify strength and dedication to fitness.

• Dumbbell Bicep curls
• EZ Bar Curl
• Preacher curls
• Chin-Ups
• Triceps Kick Backs
• Tricep extensions
• Triceps Bar Push Downs
• Skull crushers

Traps

Well-developed trapezius muscles play a crucial role in creating a balanced and powerful upper body. These muscles run along the neck and upper back, and when properly developed, they add both size and definition to your physique, enhancing your overall aesthetic appeal.

• Barbell Shrugs
• Dumbbell Shrugs
• Upright Rows
• Face Pulls

Abs

Well-defined abs add to the overall aesthetic by providing core stability and a tight midsection.

• Crunches
• Lying Leg raises
• Captain’s Chair Leg Raises
• Reverse Crunches
• Ab Roller
• Planks

Aesthetic Workout Routine

The following Aesthetic fitness workout routine is structured to target different muscle groups across a five-day split, emphasizing compound movements and targeted isolation exercises for comprehensive development.

When training for an aesthetic physique, each day focuses on different parts of your body. For example, day 1 focuses on the lower body, biceps and abs, and day 2 shifts the focus to the chest, shoulders, and triceps, with exercises to stimulate muscle growth and strength.

Here are the key points you need to keep in mind while optimizing your training routine for increased hypertrophy based on scientific research:

• The hypertrophy zone of 8-12 repetitions with moderate loads is ideal for muscle growth, with both heavy and light loads being effective if training is done to failure.^[3]​ ​
• Higher training volumes and frequencies generally lead to greater muscle hypertrophy, with multiple sets being more effective than single sets for maximizing muscle growth.​​^[4]
• Advanced techniques such as supersets and drop sets can enhance hypertrophy by providing additional stimuli and benefits beyond traditional training protocols^[5], especially for experienced lifters looking to break through plateaus​​.
• Higher loads combined with multiple sets per exercise are most effective for muscle hypertrophy^[6], with training at least twice per week recommended for optimal results​.

Our routine incorporates compound movements, targeted isolation exercises, higher frequency training, advanced techniques, and higher volume to optimize muscle development, strength gains, and overall fitness levels, leading to an aesthetic physique.

Day 1: Lower Body, Biceps, and Abs

1. Barbell Squats: 3 sets of 8-10 reps
2. Leg Extensions supersetted with EZ Bar Curls: 3 sets of 8-12 reps
3. Hamstring Curls supersetted with Incline Dumbbell Curls: 3 sets of 8-12 reps
4. Crunches: 4 sets of 45 seconds
5. Lying Leg Raises: 4 sets of 45 seconds

Day 2: Chest, Shoulders, Triceps

1. Incline Dumbbell Bench Press: 3 sets of 8-10 reps
2. Incline Dumbbell Flyes: 3 sets of 8-12 reps
3. Bench Press: 3 sets of 8-12 reps
4. Dumbbell Shoulder Press: 4 sets of 8-10 reps
5. Lateral Raises: 2 sets of 8-12 reps + 1 drop set
6. Barbell Shrugs: 3 sets of 8-12 reps
7. Triceps Bar Push Downs: 2 sets of 12-15 reps + 1 drop set

Day 3: Back and Lower Body

1. Bent-Over Barbell Rows: 3 sets of 8-12 reps
2. Wide Grip Lat Pulldown supersetted with Leg Press: 3 sets of 8-12 reps
3. Seated Cable Rows supersetted with Lunges: 3 sets of 8-12 reps
4. Hamstring Curls: 3 sets of 8-12 reps
5. Seated Calf Raises: 3 sets of 15 reps

Day 4: Active Rest or Cardio

1. Active Rest or 15-minute slow-paced elliptical training or spinning

Day 5: Chest, Shoulders, Triceps

1. Incline Bench Press: 3 sets of 8-12 reps
2. Decline Bench Press: 3 sets of 12 reps
3. Pec Deck Flys:3 sets of 8-12 reps
4. Arnold Press: 4 sets of 8-12 reps
5. Leaning Cable Lateral Raise: 3 sets of 8-12 reps
6. Overhead Cable Tricep Extension: 3 sets of 8-12 reps
7. Tricep Rope Pushdowns: 2 sets of 8-12 reps + 1 drop set

Day 6: Back, Biceps and Traps

1. Lat Pull-Downs: 3 sets of 8-12 reps
2. T Bar Rows: 3 sets of 8-12 reps
3. Single Arm Dumbbell Rows: 3 sets of 8-12 reps
4. Chin-Ups: 3 AMRAP sets
5. Single Arm Dumbbell Preacher Curls: 3 sets of 8-12 reps
6. Hammer Curls: 3 sets of 8-12 reps
7. Dumbbell Shrugs: 2 sets of 8-12 reps + 1 drop set

Day 7: Rest

Don’t miss:

Old School Bodybuilding Workout Routine and Diet
V Taper Workout Program
Muscle Maintenance Workout Plan

Aesthetic Bodybuilding Diet Plan

Our diet plan focuses on a balanced intake of macronutrients to optimize muscle growth and fat loss.

Aim to consume approximately 40% of your daily calories from protein, 30% from carbohydrates, and 30% from healthy fats. This macronutrient distribution supports muscle repair and growth, provides sustained energy, and helps maintain hormonal balance

It’s also important to steer clear of processed foods, sugary drinks, and too much salt, as they can hinder progress toward that perfect Aesthetic or V-tapered body.

Keeping an eye on portion sizes is key to avoiding overeating and making sure your calorie intake matches your needs and preferences.

Meal 1: Breakfast

• 4 boiled eggs whites
• 2 slices of whole wheat bread
• 1 medium-sized avocado or a handful of almonds
• 1 cup of mixed fruits (such as papaya, apple, and berries)
• Green tea or black coffee without sugar

Meal 2: Mid-Morning Snack

• 1 cup of yogurt
• 1 medium-sized banana or any seasonal fruit

Meal 3: Lunch

• 200 grams of grilled chicken breast
• 1 cup of brown rice or quinoa
• 1 cup of fried vegetables (such as broccoli, bell peppers, and carrots) cooked in olive oil
• Salad with lettuce, cucumber, tomatoes, and a dressing of olive oil and lemon juice

Meal 4: Afternoon Snack

• 1 serving of whey protein shake mixed with milk
• 1 bowl of mixed nuts such as almonds, walnuts, and cashews

Meal 5: Pre-Workout Snack

• 1 whole grain bread sandwich with 2 slices of turkey/chicken breast, lettuce, and tomatoes
• 1 banana or an apple

Meal 6: Post-Workout

• 1 serving of whey protein shake
• 1 or 2 boiled sweet potatoes

Meal 7: Dinner

• Grilled fish or chicken breast
• 1 cup of quinoa or whole wheat roti
• Steamed or stir-fried vegetables (such as spinach, broccoli, and cauliflower)
• A small bowl of lentil soup

Supplements for an Aesthetic Body

Supplements can complement a well-balanced diet and exercise routine, aiding in muscle growth, recovery, and overall performance.

Here are the best supplements commonly used by individuals striving for an aesthetic physique.

• Whey Protein
• BCAA
• Creatine
• Omega 3
• Multivitamin
• Pre-workout
• Casein Protein

Aesthetic Workout Program PDF

Download our free aesthetic workout routine PDF template to sculpt the Aesthetic body you’ve always desired. Print it out or keep it handy on your phone for quick reference during your gym sessions.

Don’t miss:

Unilateral Workout Program
High Volume Workout Routine
Antagonistic Superset Workout Program

The Bottom Line

Our Aesthetic Workout Program is designed to help you achieve a well-proportioned and attractive physique through targeted exercises and structured training routines. With a focus on muscle hypertrophy, the program emphasizes specific muscle groups to enhance muscle definition and overall aesthetics.

Achieving an aesthetic physique requires a combination of resistance training, cardiovascular exercise, and a supportive diet, which will help you achieve a V-taper body with broad shoulders and a narrow waist.

Drawing inspiration from icons like Steve Reeves, the program incorporates compound and isolation exercises to achieve balance and symmetry. With a five-day split targeting different muscle groups and a balanced diet plan focusing on macronutrient intake, you can start on a transformative journey toward achieving your goal.

Reference

1. Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research 24(10):p 2857-2872, October 2010. | DOI: 10.1519/JSC.0b013e3181e840f3
2. Merritt, Greg. “The classic debate: what the new classic physique division means for bodybuilding.” Flex, Feb. 2016, pp. 162+. Gale Academic OneFile, link.gale.com/apps/doc/A444655603/AONE?u=anon~16f6f82f&sid=googleScholar&xid=d7a5a061. Accessed 20 May 2024.
3. Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2), 32. https://doi.org/10.3390/sports9020032
4. Castillo, D., & Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living, 4, 949021. https://doi.org/10.3389/fspor.2022.949021
5. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2018). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
6. Currier BS, Mcleod JC, Banfield L, et alResistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysisBritish Journal of Sports Medicine 2023;57:1211-1220.