The Best Aesthetic Physique Training Program

Jonathan Scorey

When asked why we started working out, many people wanted a perfect physique as their main goal, and getting healthy was just a bonus.

While the pursuit of perfection may seem unrealistic, in this case the opposite is true. With the right mindset, commitment, and training program, it is possible to achieve an aesthetic physique.

You know, the head-turning, envy-inducing physique of Hollywood hotties, bodybuilders, and Greek gods? With a physique that boasts big arms, a buff chest, and a six-pack with a V-taper that will make all the ladies go wild.

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The term "aesthetic" refers to the way muscles look. Symmetrical and balanced muscle proportions are perfect, creating a visually perfect combination.

It is important to note that what one person finds aesthetically pleasing may vary with different people. Some may strive for the muscular size and definition achieved through bodybuilding, while others may prefer a smaller, toned look. Ultimately, the key to an aesthetic physique is to achieve a balance and symmetry that is visually pleasing to you.

Best Aesthetics workout - muscle growth, best way to get an aesthetic look

Common traits of an aesthetic bodybuilding physique are:

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

To create an aesthetic physique, it's important to focus on both major and minor muscle groups through well-rounded workout plans. Include compound exercises and isolation exercises.

Rather than solely focusing on muscle mass, the goal should be to lower body fat percentage to reveal the muscle definition underneath. Achieving this often involves creating a calorie deficit through diet, as well as maintaining proper hydration levels. We will delve further into the specifics of diet and nutrition later.

Best aesthetic physique training program


Training for an aesthetic physique is different than traditional functional strength or general health training. While consistency and structure are key for overall strength training, developing an aesthetic muscular physique requires a less structured but consistent workout plan. Aesthetics targeted training includes a combination of compound movements, varying rep ranges, and shorter rest intervals between sets (no more than 5 minutes).


Achieving the aesthetic physique you want takes time and effort, but it's worth it. The best way is to find a balance that works for your schedule and stick with it. Consistency is key to getting results.

The speed of your progress will vary depending on your current body and how often you hit the gym. The more work you put in, the faster you will see results. However, it's important to not overdo it and risk injury. It is recommended to start by going to the gym three to four times a week, targeting each muscle group once a week. Allowing you proper time for recovery - A great way to begin.

Unilateral exercises, which work each limb separately, build muscle on both sides of the body, improving symmetry and balance.

Keep in mind that progress can be measured by your relative strength. The stronger you are compared to your body weight, the more proportionate you will appear. That is why many aesthetic training programs focus on improving your absolute strength. With a structured workout plan, a balanced diet and consistency, you'll be on your way to achieving that perfect body.Aesthetics Routine - Healthy diets, fat loss, muscle fiber and ample protein


Yes, depending on your calorie intake, you can eat junk food and still lose weight; however, doing so deprives you of ample protein and slows your weight loss. Eating a balanced diet is crucial for achieving aesthetic success in your workouts. To help you reach your goals, here are some tips for adjusting your diet and incorporating supplements:

  • Cut refined sugar and processed foods from your diet 90% of the time. This is not the time for an "everything in moderation" mindset.
  • Consider intermittent fasting, which has been shown to be an effective way to lose fat quickly and achieve a great physique.
  • Consume a lot of high-quality protein and minimise the amount of carbs you eat each day. This is why ketogenic diets are also popular for aesthetic training.
  • To lose weight, create a caloric deficit with your diet until you have achieved your ideal physique.
  • Eat or drink 20-30 grams of protein after your workouts to help your body recover faster.
  • Stay hydrated to keep nutrients flowing through your body. Bonus tip: drinking water will help you feel full longer, helping you meet your calorie deficit.
  • Take rest days to allow your muscles to recover, especially after leg days. As a beginner, take advantage of rest days.
  • Avoid alcohol, as it is bad for your liver and affects how your body metabolizes carbohydrates and fats.

Also, include nutrient dense foods in healthy diets, such as:

  • Whole grains such as oats. (great for a pre workout meal)
  • Leafy greens
  • Lean meats
  • Egg whites
  • Nuts
  • Natural yoghurt
  • Legumes
  • Fruits
  • Fish



  • Take your supplements
  • 2 egg whites
  • 1 cup of oatmeal

Morning Snack:

  • 1 8 oz Greek yogurt
  • 1 protein shake


  • 1 tuna wrap (with light mayonnaise)
  • 1 cup of berries

Mid-afternoon Snack:

  • 1 banana
  • 1 protein shake


  • 1 9 oz Salmon
  • 1 side salad with vinegar dressing
  • 5-10 pieces of asparagus

Each person's diet will be different and do not feel as though you have to follow this, as it is just a sample. A calorie calculator or a professional can help you figure out a good starting point for your calorie intake.

If you would like personalized training and 1 on 1 support, please contact us and we will assign you one of our experts!

Another good idea in a diet is supplements. They can help with muscle growth, control your appetite, and increase energy levels, like these:

(We recommend consulting with a dietitian before implementing supplements)

  • Caffeine
  • Branch Chain Amino Acids (BCAAs)
  • Whey Protein Powder
  • Fish Oil
  • Zinc
  • Magnesium
  • CBD Oil (prescription only in Australia).
  • Turmeric
  • Citrulline Malate
  • Creatine


Day 1: Upper body A

Barbell bench press (3 sets of 8-12 reps)

Dips (3 sets of 8-12 reps)

Dumbbell flyes (3 sets of 8-12 reps)

Cable triceps pushdown (3 sets of 8-12 reps)

Dumbbell front raises (3 sets of 8-12 reps)

Day 2: Rest

Day 3: Lower body

Squats (3 sets of 8-12 reps)

Lunges (3 sets of 8-12 reps)

Leg press (3 sets of 8-12 reps)

Calf raises (3 sets of 8-12 reps)

Day 4: Rest

Day 5: Upper body B

Pull-ups (3 sets of 8-12 reps)

Dumbbell rows (3 sets of 8-12 reps)

Barbell curls (3 sets of 8-12 reps)

Dumbbell hammer curls (3 sets of 8-12 reps)

Rear delt fly's (3 sets of 8-12 reps)

Shrugs (3 sets of 8-12 reps)

Day 6: Rest

Aesthetics Bodybuilding workout - Compound movements are a great way to build the foundation for muscle mass

Day 7: Upper body A

Incline barbell press (3 sets of 8-12 reps)

Close grip bench press (3 sets of 8-12 reps)

Dumbbell overhead press (3 sets of 8-12 reps)

Cable triceps extension (3 sets of 8-12 reps)

Dumbbell lateral raises (3 sets of 8-12 reps)

Day 8: Rest

Day 9: Lower body

Romanian deadlifts (3 sets of 8-12 reps)

Bulgarian split squats (3 sets of 8-12 reps)

Leg extension (3 sets of 8-12 reps)

Leg curl (3 sets of 8-12 reps)

Day 10: Rest

Day 11: Upper body B

Pull-ups (3 sets of 8-12 reps)

Barbell bent over rows (3 sets of 8-12 reps)

Dumbbell curls (3 sets of 8-12 reps)

Barbell reverse curls (3 sets of 8-12 reps)

Dumbbell rear delt flyes (3 sets of 8-12 reps)

Dumbbell lateral raises (3 sets of 8-12 reps)

Day 12: Rest

Repeat - It is up to you how long you want to stick with this workout plan. You can repeat it for an additional 2 weeks, 4 weeks, or 6 weeks. However, if you find it boring or too easy, feel free to change it up. It's important to remember to maintain an upper body, lower body split in your workout plan as well as good form.

One last note: This workout plan does not include warm-up sets or cool-down exercises, which are the most important parts for recovery. Always make sure to properly warm-up your muscles before starting a workout to increase blood flow. Stretching after an intense workout is also beneficial for muscle healing and recovery.


After reviewing the workout plan, it's clear that it will be challenging yet effective in helping you achieve your desired physique. Keep in mind that consistency, patience, and a strategic approach to nutrition and training play a large part in maximizing your results.

Stay dedicated, and don't forget to track your progress and make adjustments as needed to achieve your desired aesthetic look.

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