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Welcome to the complete beginner’s guide to the aesthetic bodybuilding workout plan!

We are going to break down the main difference between aesthetic bodybuilding and traditional bodybuilding.

Next we will dive into the aesthetic bodybuilding workout plan and diet plan. This routine will be perfect for beginners who want to have an attractive and powerful physique.

What is the main difference between an aesthetic physique verse a bodybuilding physique?

Aesthetic Physique vs. Bodybuilding Physique

An aesthetic physique is categorized by proportions that have been deemed the male standard for over a century.

Your muscles in the right proportion give you an aesthetic physique that men envy and women are attracted too.

I like to call this physique the action figure physique. Having an aesthetic body makes you look like a superhero from the movies!

The good news is you don’t have to get huge or have freaky genetics.

The movie stars who have gotten the most female attention all have one thing in common and that is an aesthetic physique!

Brad Pitt in Fight Club was ripped and very aesthetic.

Ryan Reynolds in Amityville Horror had the ideal aesthetic physique. Chris Hemsworth in Thor was a beast. These are what I would consider the ideal male physique.

They have ripped six pack abs, wide shoulders, small waist, shredded arms and developed V-Taper muscles.

They aren’t huge by any means like Ronnie Coleman or a steroid-using bodybuilder. What they do have is a good amount of size and that attractive male physique that women love.

The bodybuilding physique is massive and freakish. The aesthetic body looks powerful with clothes, and jaw dropping with your shirt off.

See the Difference?

The great thing about building an aesthetic body is that any guy can achieve it with the right aesthetic workout program and diet plan.

Aesthetic Workout Program + Diet Plan

This is my favorite 4-day workout split that emphasizes the most important muscle groups. These workouts will take you no more than an hour and focus on progressive overload.

Here is a visual representation of the major muscle groups we will be sculpting during this plan. This is what I call the “Action Figure Physique”.

Aesthetic Workout #1 – Thick Traps and V-Taper Emphasis

Exercise One: Heavy Barbell Shrugs

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Traps, Upper Back

Exercise Two: Underhand Grip Pull-ups (Weighed if you are strong enough)

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Biceps, Upper Lats

Exercise Three: DB Farmers Walks

  • Sets: 4
  • Reps: 30 seconds time under tension
  • Rest Time: 90 Seconds
  • Muscles Worked: Traps, Shoulders, Back

Exercise Four: Db 1 Arm Row

  • Sets: 4
  • Reps: 6-10 Reps each Arm
  • Rest Time: 90 Seconds
  • Muscles Worked: upper and mid lats, biceps, shoulders

Aesthetic Workout #2 – 3D Deltoids and Shredded Arms

Closeup portrait of a muscular man workout with barbell at gym. Brutal bodybuilder athletic man with six pack, perfect abs, shoulders, biceps, triceps and chest. Deadlift barbells workout.

Exercise One: Standing Overhead Press

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Lateral Deltoids, anterior deltoids

Exercise Two: Slow Motion Barbell Curls

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Biceps, Anterior Deltoids

Exercise Three: Dumbbell Lateral Raises

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Lateral deltoids

Exercise Four: Dumbbell Arnold Shoulder Press

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Anterior Deltoids

Aesthetic Workout #3 – Plate of Armor Chest + Abs

Exercise One: Incline Bench press

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Upper Chest, Deltoids

Exercise Two: Dumbbell Bench Press

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Middle Pectorals, Anterior Deltoids

Exercise Three: Weighted Russian Twist

  • Sets: 4
  • Reps: 15 each side
  • Rest Time: 90 Seconds
  • Muscles Worked: Abdominals, Obliques

Exercise Four: Dumbbell Pull-Over

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Upper Chest, Upper Lats

Aesthetic Workout #4 – Anabolic Leg Day + Heavy Pulling

Exercise One: Wide Grip Pull-Ups

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Back, Upper Lats

Exercise Two: Barbell Squats

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Quadriceps, Hamstrings

Exercise Three: Barbell Deadlifts

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Hamstrings, Lower Back

Exercise One: Dumbbell Walking Lunges

  • Sets: 4
  • Reps: 6-10
  • Rest Time: 90 Seconds
  • Muscles Worked: Quadriceps, Hip Flexors

This is the complete 30 day aesthetic workout program perfect for beginners.

A few things to keep in mind is that each week for the next month you need to focus on the concept of progressive overload. This means that you are tracking your workouts and adding 5-10 lbs. to your lifts each week.

The combination of these aesthetic workout builders and progressive overload will give you amazing progress in 30 days.

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