The Best Aesthetic Workout Routine for Visual Definition

Aesthetic workout image
Check out this full aesthetic workout routine to build real visual definition.

Building muscle mass when you are an intermediate or advanced weightlifter has its own set of challenges. When you are a beginner, it’s easy to see the changes when you lose fat and add some definition. But, when you are past the beginning stage, getting “big” or getting “toned” can be more difficult.

If you are past the absolute beginner stage and looking for the best aesthetic workout routine for visual definition, then keep reading because I’m about to tell you how to build muscle and improve the way your body looks.

Aesthetic Workout Schedule

The schedule of this workout is an upper/lower split because it allows you to train every muscle group and body part every 3rd day or every 5th day, depending on which split variation you choose.

When you are past the beginner stage, you should only be working out three to four times a week at most when you want to build muscle, targeting each muscle group no more than twice per week. You want to give your body a chance to rest and recover. So, here are the two versions of the upper/lower split you can choose from for optimal results.

Upper Body/Lower Body Split: 4 Day Version

  • Monday: Upper Body A Workout
  • Tuesday: Lower Body A Workout
  • Wednesday: Rest
  • Thursday: Upper Body B Workout
  • Friday: Lower Body B Workout
  • Saturday: Rest
  • Sunday: Rest

With this version, each muscle group gets trained every third or fourth day. And, I should make it clear that the exact days you choose to work out doesn’t really matter as long as you stick with the two days on/one day off/two days on/two days off format.

This is Just a Workout. Do You Want a Full System for Getting Ripped? You can’t build a shredded body with just a workout alone. You need a diet plan and adjustment strategy to last for the long term. Check out The Warrior Shredding Program to discover one of the top-rated systems we found for building an aesthetic body with predictable and consistent methods… everything included.

Upper/Lower Split: 3 Day Version

Week 1

  • Monday: Upper Body A Workout
  • Tuesday: Rest
  • Wednesday: Lower Body A Workout
  • Thursday: Rest
  • Friday: Upper Body B Workout
  • Saturday: Rest
  • Sunday: Rest

Week 2

  • Monday: Lower Body B Workout
  • Tuesday: Rest
  • Wednesday: Upper Body A Workout
  • Thursday: Rest
  • Friday: Lower Body A Workout
  • Saturday: Rest
  • Sunday: Rest

If you go with the three day version of the aesthetic workout, you will train each muscle group every fourth or fifth day, which is still optimal for building muscle mass. And, like the four day version, the exact day you choose to do your workouts doesn’t matter. What’s important is keeping the format: one day on/one day off/one day on/one day off/one day on/two days off.

You don’t want to switch back and forth. So, pick which version you like and stick with it. You can’t make a bad choice either way.

Aesthetic Physique Training Program Exercises

For the upper body workouts you will be training your chest, back, shoulders, biceps, and triceps to some degree. For the lower body you will target the quads, hamstrings, calves, and abs.

Upper Body Workout A

  • Bench Press: 3 sets of 5-8 reps (2-3 min rest between sets)
  • Barbell Rows 3 sets of 5-8 reps (2-3 min rest between sets)
  • Incline Dumbbell Press: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Pull-Ups: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Side Lateral Raises: 2 sets of 10-15 reps (60 sec rest between sets)
  • Triceps Push-Downs: 3 sets of 10-15 reps (60 sec rest between sets)
  • Seated Dumbbell Curls 2 sets of 10-15 reps (60 sec rest between sets)

Upper Body Workout B

  • Chin-Ups: 3 sets of 5-8 reps (2-3 min rest between sets)
  • Overhead Barbell Press: 3 sets of 5-8 reps (2-3 min rest between sets)
  • Seated Cable Row: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Flat Dumbbell Bench Press: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Chest Dumbbell Flyes: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • EZ-Bar Curls: 3 sets of 10-12 reps (60 sec rest between sets)
  • Dumbbell Triceps Extensions: 2 sets of 10-15 reps (60 sec rest between sets)

Lower Body Workout A

  • Deadlifts: 3 sets of 5-8 reps (2-3 min rest between sets)
  • Leg Press: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Leg Curls: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Standing Calf Raises: 3 sets of 5-8 reps (60-120 sec rest between sets)
  • Cable Crunches: 3 sets of 10-15 reps (60-120 sec rest between sets)

Lower Body Workout B

  • Barbell Squats: 3 sets of 5-8 reps (2-3 min rest between sets)
  • Bulgarian Split Squats: 3 sets of 8-10 reps (60-120 sec rest between sets)
  • Lying Leg Curls: 3 sets of 10-12 reps (60-120 sec rest between sets)
  • Seated Calf Raises: 3 sets of 10-12 reps (60-120 sec rest between sets)
  • Reverse Crunches: 3 sets of 8-12 reps (6 sec rest between sets)

These workouts combine the most effective compound exercises and the right amount of isolation exercises for you to build muscle fast. And, each workout starts with the most demanding exercise and works you through to the least demanding.

Aesthetic Workout Details

The reps listed for each exercise do not include warm up sets. Always warm up before your workout.

For each exercise in these workouts, you should use the same amount of weight each set. Once you can push a given weight for the amount of sets and reps as prescribed, then it’s time to increase your weight by a small amount at the next workout. This is where you get your progression and incorporate that progressive overload principle.

  • Don’t change the order of exercises. You want to go from most difficult to least difficult, so don’t change it.
  • Everything in these workouts – the split, frequency, exercise, amount of sets and reps, rest intervals – is all there for a reason. Follow it. No tweaks!
  • If you are unable to reach the set and rep range as prescribed with a given weight, then lower the weight. Your goal is to always hit that prescribed number of sets and reps.

Is This the Best Workout Routine for Aesthetics?

Is this the best aesthetic workout? It very well could be. The routine is definitely well thought out and should build more muscle if followed very closely.

This is a slow, gradual process, but it works if you stick to it.

However, the workouts are only half of the plan. You also have to follow a muscle building diet plan to get optimal results and the best visual definition possible.

That’s why I recommend you check out the Warrior Shredding Program. It’s one of the top recommended programs on Noob Gains because it allows you to get leaner, build more muscle, and do it all while spending less time in the gym and eating foods you love.

It’s a complete system that teaches:

  • How to build a lean and shredded body that draws attention
  • The secret to losing body fat while maintaining (and even building) new muscle
  • Simple meal-planning strategies to lose weight and eat your favorite foods
  • And more!

The Warrior Shredding Program is constantly being updated, so make sure you check it out now while it’s still available.

The post The Best Aesthetic Workout Routine for Visual Definition appeared first on NOOB GAINS.



from NOOB GAINS https://noobgains.com/aesthetic-workout/

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