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Aesthetics Workout Program

This document provides a 4-day upper/lower body workout split designed to help achieve an aesthetic physique. Key points include: - The split alternates between upper and lower body sessions with 1-2 rest days per week for recovery. - Each workout focuses on compound lifts along with isolation exercises in a superset format to reduce time and increase intensity. - Proper form, pushing near muscular failure, and progressively overloading weight or difficulty over time are emphasized for growth. - Nutrition guidance and customizable program options are also mentioned to help support goals through diet and further programming.

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Chiooophy
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4K views

Aesthetics Workout Program

This document provides a 4-day upper/lower body workout split designed to help achieve an aesthetic physique. Key points include: - The split alternates between upper and lower body sessions with 1-2 rest days per week for recovery. - Each workout focuses on compound lifts along with isolation exercises in a superset format to reduce time and increase intensity. - Proper form, pushing near muscular failure, and progressively overloading weight or difficulty over time are emphasized for growth. - Nutrition guidance and customizable program options are also mentioned to help support goals through diet and further programming.

Uploaded by

Chiooophy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Achieving

Aesthetics

By Filip.Pl
THE BASIC GUIDE TO AESTHETICS
Content
Intro

Equipment Needed

Program Setup

The Split

Key Points

How To Make Progress

What To Do After

How About Nutrition

Good Luck
Intro
Welcome to the Basic Guide to Achieving
Aesthetics. This is the first of many releases and
this workout split is gift from me to you for
supporting the Filip.Pl Brand.

With this upper and lower split, you'll be working


on building a solid foundation for functional
aesthetics through combining the best of both
worlds in calisthenics and traditional
bodybuilding.

If you are anything like me, then you probably


want to look good naked but dont want
spongebob muscles that are weak and good for
nothing.

Looking like a beast is no longer enough, you now


want to train like one.
Equipment Needed
For this program you will need access to fully
equipped gym with barbells and dumbbells,
and body resistance or plate loaded machines.

The split you will be doing will have split days


which you will not need access to the full gym
just the equipment set for the body part your
going to train.

This workout can be done at home and if you


have main access to dumbbells & barbells
then you could easily replace the other
exercise with alternatives.
Program Setup
While using this program in your quest for aesthetics, you
will train 4 times per week alternating between Upper and
Lower body sessions.

This is a perfect combination of frequency and intensity


required to stimulate muscle growth and is based around
scientific research, which states that protein synthesis is
elevated for 36-48 hours after an effective workout.

Therefore, training a muscle group only once per week is not


good enough and will limit your gains and slow down
progress.

WIth this program, each muscle group will be trained twice


per week. This is the sweet spot for growth, and will have you
building muscle and burning fat around the clock.

Your training schedule during the week will look something


like this.
Achieving Aesthetics Upper/Lower

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Upper A Lower A Rest Rest Upper B Lower B Rest

The schedule above is an outline for how the


workout will be structured, but you are more
than welcome to switch things around as long as
you you follow the following dojo rules.

(I) Do not train more than 4 times in a week

(II) Do not train for more than 2 consecutive


days

(III) If you miss a session here and there, don't


stress. Get back on track the very next day.
Consistency over the long term is way more
important.
The Split
Upper A
Exercise Sets Reps Rest (Mins)

1A : Incline Bench 4 8-10 1.5


1B : Lateral Raises 4 10-12 1.5
2A : Bent over BB Row 4 10 1.5
2B : DB Shoulder Press 4 10-12 1.5
Tricep Extensions 3 12-15 1
Incline Bicep Curls 3 Max 1
Cable Chest Flies 3 12-15 1

Lower A

Exercise Sets Reps Rest (Mins)

BB Squats 4 6-8 2-3


Romanian Deadlifts 3 10-12 1-2
3A : Leg Extensions 3 11-15 1.5
3B: Pulse Lunges 3 Max 1.5
4A : Hamstring Curls 4 8-10 2
4B: Goblet Squat 4 10 2
Calf Press 5 Max 1
Upper B

Exercise Sets Reps Rest (Mins)

Pike Press 4 8-10 1


2A: DB Chest Press 3 10-12 1
2B: DB Row 3 10-11 1
3A: Diamond Press Up 4 10 1
3B: Weighted Pull Up 4 8-12 2-3
Skull Crushers 4 12 2-3
Leg Raises 4 12 2-3

Lower B
Exercise Sets Reps Rest (Mins)

Explosive Squat Jumps 4 25-30 1-2


Box Pistol Squats 4 8-10 1
3A : Leg Press 5 10 1-2
3B: Single Leg Press 5 10 1-2
Calf Press 4 Max 1
Bulgarian Split Squat 3 12 1
V-Sit Up 4 Max 0.5

Warm - Up :  5 to 10 minutes before each session with one


jump rope, a light jog or any other full body dynamic movement.
Max : You will perform the exercise until you reach your limit.
1A/B : Refers to exercises performed in a superset order.
All exercises : have a clickable link with video demonstrations.
Key Points
Intesity
Pick a weight or body position that makes every set
challenging. You want to train 2-3 reps short of muscular
failure during each set. This is essential for changing your
body.

If you dont push yourself you'll remain the same.

Supersets
This program utilizes a training protocol called supersets.
They create a favourable environment for muscle growth by
reducing your overall workout time while simultaneously
increasing intensity.

To perform a superset, you'll do each exercise back to back


with little to no rest in between sets. For example

1A Front Squat 4 x 6-8


1B L Sit 4 x Max Hold

You will perform one set of Front Squats then immediately


with no rest go right into L Sit for a set. This is one round.

You can take a short 30-60 second rest in between rounds.


How to Make Progress
To make progress with your physique, you must strive for progress
in the gym/bars.

Doing the same thing, week after week, year after year, is a recipe for
stagnation and looking exactly the same.

There are a few ways to make progress on this program and one of
them is increasing the reps performed during each set. While the
other is achieved by increasing the intensity of an exercise by
increasing the load.

For Bodybuilding movements this simply means adding more weight


to an exercise, usually by 5-10 lbs each week. And with Body-Weight
movements using harder progressions over time.

This program also utilizes a double progression method to let you


know when the time is right to increase intensity.

For Example

Week 1 Incline Press 60 lbs - 4 sets of 8 reps


Week 2 Incline Press 60 lbs - 4 sets of 10 reps (Add 2 reps)
Week 3 Incline Press 60 lbs - 4 sets of 12 reps (Add 2 reps)
Week 4 Incline Press 65 lbs - 4 sets of 8 reps (Add 5 lbs, drop reps)
To progressively overload, increase the reps
of an exercise until you are working within
the upper limit of the rep range specified in
the program.

Once you are able to complete all reps across


the sets, increase the weights by 5-10 lbs
while reducing the reps to the lower range.
With the heavier weight, begin adding more
reps until you once again hit thw upper limit
of the rep range,

Rinse and repeat thi cycle and enjoy the gains


you'll experience from following the process.
What To Do After
Sadly no program works forever and
eventually you will need to change things up
to make more progress.

But beware of program hopping and do not


switch between routines until you have
completed atleast 8-12 weeks of training.

This program is the beginner level of


achieving great aesthetics and there will be
more releases in the future to match your
increased work capacity and skill in
bodyweight movements.

But if you would like a more cuztomized


routine specific to your goals, then reach out
to me to apply for an individualized program.
How About Nutrition
Even with the perfect training routine, progress will
be minimal if nutrition is inadequate.

Your nutrition needs to match your current goal


whether it be muscle gain, fat loss or body
recomposition.

If you desire some extra help and are not sure how
to setup a correct diet for your goal you can contact
me via email or direct message.

But if that isn't enough you can get yourself a copy


of PL-Shred / Grow. These are two ebooks I have
created for you going more in detail about how to
setup a perfect cutting or bulking diet that fits in
with your lifestyle.

Use the discount code "Nutrition30" to save yourself


30% on your order and finally get some guidance on
getting closer & achieving your goal.
 
Good Luck
Alright Big Guy. You now have everything you
need to start working towards the physique
you've always wanted. I know this may soppy
but I believe in you. If you put in the work the
results always follow!!

Thank you for all your support and I wish you


the best of luck in quest for achieving that
desired aesthetic look.

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