How To Train For Aesthetics?
There is nothing wrong with training to maximize aesthetics.
While some people think of training for aesthetics as ‘chest and bicep day every day’, let me tell you that there can be a right way to go about it.
You don’t have to skip leg day or annihilate your muscles on a body part split to build an aesthetic physique.
As a natural lifter, building muscle in specific proportions can be difficult.
While how your body ends up looking is mostly determined by your genetics, your training can affect the proportion of your physique.
In this article, I’ll break down how you can go about training the major muscle groups of your body to build an aesthetic physique.
I’ll share what I feel are the best exercises along with some frequency recommendations.
Keep in mind that these are just examples and you can use these guidelines to set up your own training routine.
Let’s begin!
Chest
A well-built chest is the foundation of an aesthetic physique.
But as I mentioned earlier, aesthetics isn’t about trying to maximize total size.
It’s about maximizing size in the right proportion.
This means that if the goal is to build an aesthetic physique, the chest should be developed in a way that the upper chest is very full compared to the rest of the pec.
A prominent upper chest prevents you from having a very droopy looking chest and is what is very common amongst physique models and movie stars.
But most guys chasing aesthetics end up doing the opposite.
I’ve realized that this is primarily because of two reasons:
1. They have fat deposition around the lower chest and they think that training the mid/lower chest fibers will help burn this off.
(It won’t. If anything, it’ll add to the droopy look.)
2. They get caught up in chasing numbers on the flat bench press.
With ‘How much do you bench bro?’ being one of the most common questions tossed around by the dudes you see at the gym, I don’t blame people getting caught up with the pursuit of trying to maximize their bench strength.
Now don’t get me wrong, there is absolutely nothing wrong with doing that, but just because you want to increase your bench doesn’t mean all you train is the bench.
And when it comes to maximizing aesthetics, it can almost be argued that you should be doing at least some form of incline pressing.
In fact, if you truly want to maximize aesthetics, I recommend you treat the incline work as your primary focus and get in some extra volume from the flat/decline press.
Besides this, I recommend training chest with a frequency of 2-3 times per week.
Here are some of the exercises I recommend:
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Incline Machine Press
Incline Dumbbell Fly
Incline Cable Fly
Flat Dumbbell Bench Press
Pec Dec Machine
Push Ups
Dips
Here’s an example of what a training week could look like following these guidelines;
Day 1
Incline Barbell Press 5 sets of 6-10 reps
Day 2
Rest
Day 3
Incline Dumbbell Fly 4 sets of 10-12 reps
Push Ups 4 sets of As Many Reps As Possible (Stop 1 Rep Shy Of Failure)
Day 4
Rest
Day 5
Flat Dumbbell Bench Press 5 sets of 8-12 reps
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in sufficient volume and frequency for the chest while emphasizing growth in the right proportion.
We start off the week with some relatively heavy incline pressing.
After 48 hours, we train the chest in the stretched position using incline flies, which also serve as a pre-exhaust for the push-ups.
Another 48 hours and we hit the flat dumbbell press.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your chest training within these parameters.
Back
A wide back is what brings the V-Taper to the physique.
That said, the back is made up of a lot of muscles.
Most people think that just performing wide grip pulldowns will build them the back they want.
In reality, your program should have at least one horizontal pull and one vertical pull.
This means that you should be performing some type of rowing, irrespective of what your goal is.
Like the chest, I recommend training the back 2-3x a week.
Here are some of the exercises I recommend:
Weighted Chin Ups
Weighted Pull Ups
Barbell Row
Dumbbell Row
Chest Supported Row
Seated Cable Row
Lat Pulldowns
Inverted Rows
Altering grips and the way you perform the movement can change the muscles being activated.
While this won’t make a very huge difference, if aesthetics is the goal, it is a good idea to maximize what you’re doing.
Here’s an example of what a training week could look like following these guidelines;
Day 1
Weighted Chin Ups 5 sets of 6-8 reps
Day 2
Rest
Day 3
Wide Grip Lat Pulldowns 4 sets of 10-12 reps
Close Grip Seated Cable Row 4 sets of 10-15
Day 4
Rest
Day 5
Barbell Row 5 sets of 8-12 reps
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in sufficient volume and frequency for the back while emphasizing growth in the right proportion.
We start off the week with some relatively heavy weighted chin-ups.
These are very effective to overload the back (since they allow you to lift more load) and hit the biceps really hard too.
After 48 hours, we train the back with vertical pulling again, but this time using a wide grip to hit more lats.
We follow this with some more volume on seated cable rows.
Another 48 hours and we hit the barbell row.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your back training within these parameters.
Shoulders
Wide and round shoulders are what separate a normal physique from an aesthetic physique.
Broad shoulders have always been a key to aesthetics but at the same time have very difficult for natural lifters to bring up.
Most guys think that round delts can only be achieved with some ‘assistance’, but the truth is that if you train your shoulders right, you can build some pretty impressive delts.
Of course, you’ll always be limited by your genetic potential, but you won’t know how far you can go if you don’t even try.
We’ll split the shoulders exercises into two sections.
Section 1: Vertical Pushing
These movements can be performed 2-3 times a week.
Here are some of the exercises I recommend:
Standing Overhead Press
Seated Dumbbell Press
Standing Dumbbell Press
Seated Barbell Press
Machine Shoulder Press
Section 2: ‘Isolation’ Work
These movements can be performed 2-6 times a week.
Yes, 6 times a week!
If you manage your recovery and intensity right, it is doable.
But for most people, 2-4 times a week is sufficient to get the job done.
Here are some of the exercises I recommend:
Lateral Raise
Cable Lateral Raise
Upright Rows (if they work for you)
Dumbbell Face Pull
Reverse Fly
Cable Face Pull
Front raises are not included as the Anterior Delt gets more than enough volume from your horizontal and vertical pressing.
Here’s an example of what a training week could look like following these guidelines;
Day 1
Lateral Raise 4 sets of 10-15
Dumbbell Face Pull 4 sets of 10-15
Day 2
Rest
Day 3
Standing Overhead Press 3 sets of 6 reps
Day 4
Rest
Day 5
Seated Dumbbell Press 3 sets of 8-10 reps
Lateral Raise 4 sets of 10-15
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in sufficient volume and frequency for the shoulders while emphasizing growth in the right proportion.
While most people think that isolation work is sufficient to grow aesthetic shoulders, in reality, heavy pressing should make the base of shoulder training.
Here, we perform vertical pressing 2 times a week.
At the same time, this set up includes additional volume work for the side and rear delts to get that round 3D look.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your shoulder training within these parameters.
Triceps
Triceps make up the majority of your arm and we all know how important developed arms are for aesthetics.
Keep in mind that triceps already get a ton of work from the pressing exercises done for chest and shoulders.
That said, unless you’re very arm dominant, some direct work for triceps is mandatory to maximize aesthetics.
Here are some of the exercises I recommend:
These movements can be performed 2-3 times a week.
Skull Crushers
Dumbbell Skull Crushers
Overhead cable Extension
Tricep Cable Extension
Tricep Rope Extension
Close Grip Bench Press
Dips
Here’s an example of what a training week could look like following these guidelines;
Day 1
Rest
Day 2
Rest
Day 3
Tricep Cable Extension 5 sets of 10-15
Day 4
Rest
Day 5
Dumbbell Skull Crushers 5 sets of 8-12
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in sufficient volume and frequency for the triceps while emphasizing growth in the right proportion.
Heavy pressing will make the base of your tricep growth.
On top of that, you can perform some volume work for triceps 2-3 times a week.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your tricep training within these parameters.
Biceps
Aesthetic arms aren’t complete without well-developed biceps.
People love overcomplicating bicep training but it just comes down to getting in volume with a variety of curls multiple times a week.
Here are some of the exercises I recommend:
These movements can be performed 2-6 times a week.
Yes, like the side/rear delts, biceps can be trained up to 6 times if intensity and recovery are managed well.
That said, 2-4 times will be sufficient for most people.
Bicep Curl
Alternative Dumbbell Curl
Hammer Curl
Hammer Rope Curl
Cable Curl
Incline Dumbbell Curl
Preacher Curl
Here’s an example of what a training week could look like following these guidelines;
Day 1
Bicep Curl 5 sets of 8-10 reps
Day 2
Rest
Day 3
Hammer Rope Curl 5 sets of 10-15 reps
Day 4
Rest
Day 5
Incline Dumbbell Curl 5 sets of 10-15 reps
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in sufficient volume and frequency for the biceps while emphasizing growth in the right proportion.
Pulling movements already provide the biceps with stimulus, on top of which, we can perform volume work 2-3 times a week.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your bicep training within these parameters.
Quads
This is controversial, but when it comes to aesthetics, massive quads aren’t the answer.
Instead, well proportionate quad development (relative to upper body) can help emphasize the V-Taper in the upper body and give you the superhero appearance.
That said, this does NOT mean you should be skipping your leg training.
While you don’t need to maximize quad development, it can be a good idea to focus on muscles like the Vastus Medialis (teardrop shaped muscle near the knee) and the Rectus Femoris (towards the top of the quad).
At a low body fat percentage, these are often responsible for creating the aesthetic separation.
Here are some of the exercises I recommend:
These movements can be performed 2-3 times a week.
You can go as low as 1x a week as long as you train with sufficient volume.
Squat
Front Squats
Heel Elevated Squats
Leg Press
Hack Squat
Bulgarian Split Squats
Leg Extensions
Here’s an example of what a training week could look like following these guidelines;
Day 1
Rest
Day 2
Heel Elevated Squats 5 sets of 8 reps
Day 3
Rest
Day 4
Leg Press 4 sets of 8 reps
Leg Extensions 3 sets of 15 to 20 reps
Day 5
Rest
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in sufficient volume and frequency for the quads while emphasizing growth in the right proportion for aesthetics.
We have two compound movements for overall size and a few sets of leg extensions to target the Vastus Medialis and the Rectus Femoris better.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your quad training within these parameters.
Hamstrings
Training for aesthetics doesn’t mean you should ignore your posterior chain.
Whether or not you care about your glutes and hamstrings doesn’t matter.
Getting in volume targeting these muscles is a must.
Here are some of the exercises I recommend:
These movements can be performed 1-2 times a week.
Deadlifts
Romanian Deadlifts
Good Mornings
Lying Leg Curl
Seated Leg Curl
Hyperextensions
Glute Ham Raise
Hip Thrusts
Here’s an example of what a training week could look like following these guidelines;
Day 1
Rest
Day 2
Romanian Deadlifts 3 sets of 8
Lying Leg Curl 3 sets of 10-12
Day 3
Rest
Day 4
Lying Leg Curl 3 sets of 10-12
Hyperextensions 3 sets of 10-12
Day 5
Rest
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in decent volume and frequency for the posterior chain and make sure we get in some form of a Hip Hinge (like the deadlifts of good mornings) and some form of isolation work (like the leg curls).
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your hamstring training within these parameters.
Calves
Some people absolutely neglect this muscle group while others think it matters a lot for aesthetics.
I think it comes down to where you are with your calf development genetically.
If you have poor calf development, I think it is a good idea to perform direct work.
Here are some of the exercises I recommend:
These movements can be performed 2-5 times a week.
Calf Raise Machine
Leg Press Calf Raise
Smith Machine Calf Raise
Here’s an example of what a training week could look like;
Day 1
Rest
Day 2
Calf Raise Machine 5 sets of 10-15
Day 3
Rest
Day 4
Smith Machine Calf Raise 5 sets of 15-20
Day 5
Rest
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in decent volume and frequency for the calves.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your calf training within these parameters.
Abs
Direct core work will only help if aesthetics is the primary goal.
That said, you don’t have to perform ab circuits one after another to train your abs.
Here are some of the exercises I recommend:
These movements can be performed 2-5 times a week.
Hanging Knee Raises
Machine Crunch
Cable Crunch
Decline Crunch
Lying Leg Raises
Hanging Side To Side Knee Raises
Cable Woodchoppers
Here’s an example of what a training week could look like;
Day 1
Decline Crunch 3 sets of 10-20 reps
Day 2
Rest
Day 3
Hanging Knee Raises 3 sets of 10-20 reps
Day 4
Rest
Day 5
Cable Crunch 3 sets of 10-20 reps
Day 6
Rest
Day 7
Rest
As you see, in this example, we get in decent volume and frequency for the abs.
Keep in mind that this is just an example, and that you can tailor the exercise selection, volume and frequency to what suits you best.
I just want to give you an idea of how you can set up your ab training within these parameters.
Putting It Together
Here’s what putting all the examples together would look like.
Day 1
Incline Barbell Press 5 sets of 6-10 reps
Weighted Chin Ups 5 sets of 6-8 reps
Lateral Raise 4 sets of 10-15
Dumbbell Face Pull 4 sets of 10-15
Bicep Curl 5 sets of 8-10 reps
Decline Crunch 3 sets of 10-20 reps
Day 2
Heel Elevated Squats 5 sets of 8 reps
Romanian Deadlifts 3 sets of 8
Lying Leg Curl 3 sets of 10-12
Calf Raise Machine 5 sets of 10-15
Day 3
Standing Overhead Press 3 sets of 6 reps
Wide Grip Lat Pulldowns 4 sets of 10-12 reps
Close Grip Seated Cable Row 4 sets of 10-15
Incline Dumbbell Fly 4 sets of 10-12 reps
Push Ups 4 sets AMRAP (Stop 1 Rep Shy Of Failure)
Hammer Rope Curl 5 sets of 10-15 reps
Tricep Cable Extension 5 sets of 10-15
Hanging Knee Raises 3 sets of 10-20 reps
Day 4
Leg Press 4 sets of 8 reps
Leg Extensions 3 sets of 15 to 20 reps
Lying Leg Curl 3 sets of 10-12
Hyperextensions 3 sets of 10-12
Smith Machine Calf Raise 5 sets of 15-20
Day 5
Flat Dumbbell Bench Press 5 sets of 8-12 reps
Barbell Row 5 sets of 8-12 reps
Seated Dumbbell Press 3 sets of 8-10 reps
Incline Dumbbell Curl 5 sets of 10-15 reps
Dumbbell Skull Crushers 5 sets of 8-12
Lateral Raise 4 sets of 10-15
Cable Crunch 3 sets of 10-20 reps
Day 6
Rest
Day 7
Rest
NOTES:
1. I repeat this is just an example.
2. The volume in this set-up is relatively high which is why I do NOT recommend this if you’re a beginner.
3. If you plan on performing such a routine, make sure your nutrition and sleep are on point.
4. Take deloads and focus on progressive overload.
5. Rest 2-5 minutes between sets (based on when you feel ready to do the next set).
6. Do NOT train to failure on every set.
7. Do NOT push past failure (partials or using a spotter) on every set.
8. Do NOT make volume and frequency decisions based on what you see on the internet and instead focus on what works for you.
Low Body Fat Percentage
To complete the aesthetic look, you need to be at a very low body fat percentage (relative to average).
That said, to build the muscle, you need to spend time eating more calories than your body needs.
Don’t get wrong, I’m NOT saying that you cannot build muscle in a deficit.
Neither am I saying that you have to eat everything in sight to build muscle.
All I’m saying is that it’s going to take a while to put on muscle on your frame, and it’ll be beneficial to eat in a slight surplus during this time.
If you are currently overweight, start by dropping fat.
But don’t rush it.
A slow cut will still allow you to put on some lean mass during the process.
Here’s an article explaining how you can get lean.
Once that’s done, shift to a maintenance phase for a while.
Then feel free to start gaining.
If you’re already lean, start gaining and see how it goes from there.
Eat in a surplus but make sure you don’t put on too much excess fat.
The key takeaway is that you have to be patient.
Don’t try to rush the process just to start the next phase.
Appreciate where you are and do what will serve you best in the long run.
Conclusion
Here’s what makes an aesthetic physique;
Full Upper Chest
Wide Back
Good Shoulder To Waist Ratio
Developed Arms
Chiseled Core
Proportionate Legs
Low Body Fat Percentage
Focus on training the parts you want to emphasize with sufficient volume and frequency.
While doing so, don’t forget to prioritize form and progressively overload training over time.
Building muscle naturally is a slow process, but spend time focusing on the right muscle groups and you’ll be a lot closer to how you want to look.
If you have any other questions, drop them down below.
