Aesthetic Body: The Ultimate Workout Guide For Men
INTRODUCTION: WHAT? WHY?
The What
What is an aesthetic body? To put it bluntly, it’s the body men want to have, an women love to see. It’s the body you picture when you imagine an “attractive man”.
Lean build, wide shoulders, visible abs, thin waist with thick arms, powerful legs and a strong neck.
The why
Do you want this body? Well of course you do. It commands respect in men and causes desire in women. It radiates confidence and prestige, an almighty foundation to the ideal man.
Ready to get one yourself? Let’s dive in!
PART 1: WHAT TO EXPECT
How long
How long will it take? That depends on your age, body fat percentage, and overall current fitness level/talent. It can take as little as a few months, and potentially years.
Even if it takes a while, it is well worth it, because you have the rest of your life to enjoy it.
Setting goals
It is recommended to use a workout tracking app in order to gameify the process. It is much easier to stay committed when you can track how far you’ve come.
It’s important to note that each time you work out and lift more or with better form, you’ve made progress. Use that as a driving force and you’ll go a long way.
PART 2: NUTRITION & DIET
It takes a 2.5 mile run to burn a McDonald’s Big Mac. So it goes without saying that proper nutrition can accelerate or stall your by a wide margin.
Your diet should consist of meat, veggies, fruit, nuts and other plant/ animal products. Try to minimize eating sugary desserts in order to maximize results.
Try to eat more protein than you’ve eaten up until now to further speed up your muscle growth.
PART 3: THE WORKOUT
Below is an example PPL(Push Pull Legs) split:
Push Day (Chest, Shoulders, Triceps):
- Bench Press: 2 sets
- Overhead Press: 2 sets
- Incline Dumbbell Press: 2 sets
- Lateral Raises: 2 sets
- Tricep Dips: 2 sets
- Plank: 2 sets
Pull Day (Back, Biceps):
- Pull-Ups: 2 sets
- Bent-Over Rows: 2 sets
- Lat Pulldowns: 2 sets
- Face Pulls: 2 sets
- Barbell Curls: 2 sets
- Shrugs: 3 sets
- Hanging Leg Raises: 2 sets
Leg Day (Legs, Abs):
- Squats: 2 sets
- Calf raises 2 sets
- Leg Extension: 2 sets
- Leg Curls: 2 sets
- Single Leg Calf Raises: 2 sets
- Leg raises 2 sets
How many reps?
Adjust the weight so that you can do at least 8 reps and no more than 20 reps, except for lateral raises that can go up to 30.
PART 4: WHAT ABOUT CARDIO?
To build muscle
To optimize you cardio for muscle building, make sure you’re in a caloric surplus and do moderate intensity cardio, such as incline walking
To lose fat
When you are in a caloric deficit you can continue doing moderate intensity cardio, but feel free to add more intense sessions if you wish to lose fat more quickly.
Make sure your cardio sessions don’t take place shortly before your weight lifting workout, as it will lower your energy and muscle gains.
PART 5: SHOULD I TRAIN MY NECK?
Your neck is always visible. As such, having a wide neck makes you look strong an muscular. Doing shrugs covers the back portion of the neck, and doing neck curls covers the front.
You can do neck curls in the gym, or in the privacy of your own home if you wish. Start without weights, and very slowly add weight as you progress. Simply holding a book on your forehead while doing them will be enough
PART 6: REST & RECOVERY
Muscles aren’t built in the gym, they are strained and damaged. It is the period after that allows them to heal and grow stronger. As such, it is important that you eat & sleep enough.
Sleeping for 8+ hours will boost your progress several times when compared to someone who gets 6 or less hours of sleep.
Eating enough is vital if you wish to build muscles. Eat too little, and you can’t build any muscle, eat too much and you gain fat. You’ll have to get a feel for yourself when it comes to this.
A good way of knowing you’re eating enough is regular improvements in your workouts.
PART 7: SUPPLEMENTS
Are they bad? Are they necessary?
Adding supplements to your diet is somewhat controversial, so I’ll speak from personal experience. No, they are not necessary and you can make incredible progress without them.
That being said, I still personally use some supplements that I’ve felt have worked great for me.
Which ones are good?
Whey Protein: Whey protein is a high-quality protein source that is rich in essential amino acids, particularly leucine. It’s a quick and easy way to add 20–30g of protein to your daily intake. Just keep in mind it’s not meant to substitute proper nutrition, but to help it
Creatine: Creatine is one of the most well-researched and effective supplements for improving muscle strength and power. It helps improve performance in high-intensity, short-duration activities, such as weightlifting and sprinting. Most important of all, it helps in recovery.
PART 8: CONCLUSION
In your quest for an aesthetic body, you’re pursuing more than just looks; you’re unlocking a wealth of confidence and prestige. The road ahead may vary in length, but the transformation is a lifetime reward.
Your journey requires clear goals, disciplined nutrition, and relentless workouts. Cardio, neck exercises, rest, and recovery play key roles too.
I wish you the best in your journey, my friend.
