Different people have different reasons for joining a gym. While some individuals get a gym membership to lose weight, others want to get as big as the Hulk.
However, there are some people who do not have a spare tire to lose or desire to win a bodybuilding show. The elusive group of lifters has figured out what they want after deep introspection and years of training. They want to build aesthetics that would make Greek gods proud.
Picture this – You are walking down a street, and you walk past a dude with a physique so good that you have to do a double-take. I do not know about you, but I find myself in this situation way too often, and every time, without fail, I cannot help but think to myself, “only if I could teach these boys how to build a body like me.”
And guess what? I am doing just that today.
Okay, I might have exaggerated a tiny bit about the awesomeness of my physique, but you could also picture Zac Efron from Baywatch in my place. Don’t worry. I won’t mind it.
Next Read: Zac Efron Baywatch Diet and Workout Program
What is the Perfect Physique Aesthetics Standard?
Aesthetics is a subjective term. While one person might find Mr. O bodybuilders visually appealing, the other might be a fan of a small waist and peeled six-pack.
If you were to ask a protein shake connoisseur at your gym about the perfect physique aesthetics standard, there is an 83% probability that he would show you a picture of himself from “back in the day.”
So, how do we settle the aesthetics debate, and how would you know if you have the correct body proportions for an aesthetic physique?
To this, we say TGFSR.
Thank god for Steve Reeves.
The bodybuilding legend laid out standards of what the perfect natural body should look like. His ideal physique ratios were as follows:
- Arm size: 252% of wrist size
- Calf size: 192% of ankle size
- Chest Size: 148% of pelvis size
- Waist size: 86% of pelvis size
- Thigh size: 175% of knee size
We would add one more standard to the list: 12% or less body fat percentage.
Yes, calculating your body proportions according to Reeve’s guidelines requires some work, but so does building an aesthetic physique. We hate to be the ones breaking this to you, but there are no shortcuts to building a physique that would make mere mortals drop to their knees in worship as you walk past them.
Must Read: Three Basic Steve Reeves’ Bodybuilding Training Rules
Principles For Building Perfect Physique Aesthetics
You do not end up with an aesthetic physique by accident. To improve your musculature, you need to abide by the following principles:
1. Training For Aesthetics is Different from Training For Muscle Mass
Following a 12-week bodybuilding program focused on building muscle mass isn’t necessarily going to help you carve an aesthetic physique.
For instance, you do not need 21-inch arms and a 52-inch chest for your physique to be deemed aesthetically appealing.
Bodybuilding is a sport of illusions. You can build an aesthetic physique by working on your muscle proportions. We will be following an upper and lower body training split in this training program.
Related: How to Correct Muscle Imbalances – The Ultimate Guide
2. Your Diet Will Need a Major Overhaul
Building an aesthetic physique is impossible without getting your diet in order. You will be eating nutrient-dense whole foods to meet your daily calorie needs on this program.
On top of that, to achieve the desired results, you will need to cut out refined and processed foods from your diet. Consume a low-carb and high-protein calorie deficit diet to speed up your transformation.
We also have some bad news for people who love to party on Saturday nights. You will have to cut out alcohol completely while following this program. Alcohol tends to affect how your body metabolizes carbohydrates and fats, making it harder to lose weight.
Must Read: How To Drink Alcohol Without Losing Muscle and Gaining Fat
3. Building an Aesthetic Physique is Going to Take Time
While physique transformation demands hard work and consistency, many people end up overdoing it. You break muscle fibers when you are training in the gym. On the other hand, your muscles grow back bigger and stronger when you are resting.
Although many factors contribute to the amount of time it is going to take before you can achieve your dream body, you should not expect to see favorable results before 8-12 months.
Best Diet For Building an Aesthetic Physique
Getting your diet right is one of the most important aspects of improving your aesthetics.
Here is a sample diet plan for people weighing 180 lbs:
Meal 1
- 2 eggs (150 calories, 14g protein, 1.5g carbs, 10g fat)
- 1 cup oatmeal (160 calories, 6g protein, 27g carbs, 3g fat)
- 2 tablespoons peanut butter (180 calories, 8g protein, 6g carbs, 16g fat)
Meal 2
- 1 scoop whey protein (120 calories, 24g protein, 3g carbs, 1.5g fat)
- 1 cup skim milk (90 calories, 9g protein, 12g carbs, 0.5g fat)
- 100 grams frozen blueberries (60 calories, 1g protein, 14.5g carbs, 0.5g fat)
Meal 3
- 1 chicken breast (285 calories, 53g protein, 0g carbs, 6g fat)
- 1 cup low-fat yogurt (150 calories, 13g protein, 17g carbs, 4g fat)
- 1½ banana (105 calories, 1.5g protein, 27g carbs, 0.5g fat)
Meal 4
- 1-ounce almonds (160 calories, 6g protein, 6g carbs, 14g fat)
Meal 5
- 4 ounces tuna (145 calories, 27g protein, 0g carbs, 3.5g fat)
- 1 whole wheat tortilla (130 calories, 4g protein, 26g carbs, 1.5g fat)
- 1 cup lettuce (7 calories, 1g protein, 1g carbs, 0g fat)
- ½ cup chopped tomatoes (15 calories, 1g protein, 3.5g carbs, 0g fat)
- 1 tablespoon low-fat mayonnaise (15 calories, 0g protein, 2g carbs, 1g fat)
Meal 6
- 1 cup low-fat cottage cheese (160 calories, 28g protein, 6g carbs, 2.5g fat)
- ½ cup pineapple (40 calories, 0.5g protein, 10g carbs, 0g fat)
Total Nutrients
- Calories: 1972
- Protein: 200g
- Carbs: 162.5g
- Fat: 64.5g
Best Aesthetics Training Program
Building an aesthetically appealing physique requires you to follow a high-rep and high-intensity training program. You will be keeping your rest durations below 60-seconds throughout your transformation regimen.
As mentioned above, you will be following an upper and lower body training split to improve your muscle proportions, symmetry, and definition.
12-Week Aesthetics Training Schedule
The aesthetics workout schedule consists of three training sessions per week. After every training day, you will be taking a day off to allow your muscles time to recuperate from your workouts. Your training split will consist of:
Week 1
- Monday: Upper Body Workout A
- Tuesday: Rest
- Wednesday: Lower Body Workout A
- Thursday: Rest
- Friday: Upper Body Workout B
- Saturday: Rest
- Sunday: Rest
Week 2
- Monday: Lower Body Workout B
- Tuesday: Rest
- Wednesday: Upper Body Workout C
- Thursday: Rest
- Friday: Lower Body Workout C
- Saturday: Rest
- Sunday: Rest
Week 3
- Monday: Upper Body Workout D
- Tuesday: Rest
- Wednesday: Lower Body Workout D
- Thursday: Rest
- Friday: Upper Body Workout A
- Saturday: Rest
- Sunday: Rest
Week 4
- Monday: Lower Body Workout B
- Tuesday: Rest
- Wednesday: Upper Body Workout C
- Thursday: Rest
- Friday: Lower Body Workout D
- Saturday: Rest
- Sunday: Rest
Week 5
- Monday: Upper Body Workout B
- Tuesday: Rest
- Wednesday: Lower Body Workout A
- Thursday: Rest
- Friday: Upper Body Workout D
- Saturday: Rest
- Sunday: Rest
Week 6
- Monday: Lower Body Workout C
- Tuesday: Rest
- Wednesday: Upper Body Workout A
- Thursday: Rest
- Friday: Lower Body Workout A
- Saturday: Rest
- Sunday: Rest
Repeat the same weekly training routine for weeks 7-12. The aesthetics training program provides enough variety and will ensure you never get bored of your workouts.
12-Week Aesthetics Workout Program Exercises
Now that we have discussed the 12-week aesthetics training schedule, let’s go over the exercises you will be performing.
Upper Body Workout A
- Chest: flat barbell bench press — 4 sets of 6–8 reps
- Back: bent-over barbell row — 3 sets of 6–8 reps
- Shoulders: seated dumbbell press — 3 sets of 8–10 reps
- Chest/triceps: dips — 3 sets of 8–10 reps
- Back: pull-up — 3 sets of 8–10 reps
- Triceps/chest: lying dumbbell triceps extension — 3 sets of 10–12 reps
- Biceps: incline dumbbell curl — 3 sets of 10–12 reps
Upper Body Workout B
- Shoulders: overhead press — 4 sets of 6–8 reps
- Chest: incline dumbbell bench press — 3 sets of 8–10 reps
- Back: one-arm cable row — 3 sets of 10–12 reps
- Shoulders: cable side lateral raise — 3 sets of 10–12 reps
- Rear deltoids/traps: face pull — 3 sets of 10–12 reps
- Traps: dumbbell shrug — 3 sets of 10–12 reps
- Triceps: seated overhead tricep extension — 3 sets of 10–12 reps
- Biceps: machine preacher curl — 3 sets of 12–15 reps
Upper Body Workout C
- Chest: barbell bench press — 3 sets of 6-10 reps
- Back: barbell bent-over row — 3 sets of 6-10 reps
- Shoulders: seated dumbbell shoulder press — 3 sets of 8-12 reps
- Back: lat pulldown — 3 sets of 8-12 reps
- Chest: low cable chest fly — 2 sets of 12-15 reps
- Biceps: dumbbell curl — 2 sets of 12-15 reps
- Triceps: overhead dumbbell tricep extension — 2 sets of 12-15 reps
- Shoulders: rope cable face pull — 2 sets of 15-25 reps
Upper Body Workout D
- Back: pull-up — 3 sets of 5-10 reps
- Chest: incline dumbbell bench press — 3 sets of 8-10 reps
- Shoulders: standing barbell push press — 3 sets of 8-12 reps
- Back: cable straight arm pull-down — 3 sets of 10-15 reps
- Chest/Triceps: bodyweight push-up — 2 sets of 10-20 reps
- Biceps: EZ-bar bicep curl — 3 sets of 10-15 reps
- Triceps: dumbbell tricep kickback — 3 sets of 12-15 reps
Lower Body Workout A
- Legs: barbell back squat — 4 sets of 6–8 reps
- Legs: leg press — 3 sets of 8–10 reps
- Quadriceps: seated leg extension — 3 sets of 10-12 reps
- Quadriceps: dumbbell walking lunge — 3 sets of 10–12 reps
- Calves: calf press on leg press — 4 sets of 12–15 reps
- Abs: decline crunch — 4 sets of 12–15 reps
Lower Body Workout B
- Back/hamstrings: barbell deadlift — 4 sets of 6 reps
- Glutes: barbell hip thrust — 3 sets of 8-10 reps
- Hamstrings: Romanian dumbbell deadlift — 3 sets of 10–12 reps
- Hamstrings: lying leg curl — 3 sets of 10-12 reps
- Calves: seated calf raise — 4 sets of 12–15 reps
- Abs: leg raises on Roman chair — 4 sets of 12–15 reps
Lower Body Workout C
- Legs: back squat — 3 sets of 6-10 reps
- Glutes: glute-ham raise — 3 sets of 8-12 reps
- Quadriceps: alternating forward lunge — 3 sets of 10-15 reps
- Hamstrings: lying hamstring curl — 2-3 sets of 12-15 reps
- Calves: standing Smith machine calf raise — 3 sets of 8-12 reps
- Abs: reverse crunch — 4 sets of 12–15 reps
- Abs: cable crunch — 4 sets of 12–15 reps
Lower Body Workout D
- Legs: leg press — 3 sets of 8-12 reps
- Hamstrings: Romanian deadlift — 3 sets of 8-10 reps
- Quadriceps: Smith machine lunge — 3 sets of 8-15 reps
- Quadriceps: leg extension — 2-3 sets of 12-15 reps
- Calves: seated machine calf raise — 3-4 sets of 12-20 reps
- Abs: hanging leg raise — 3-4 sets of 10-20 reps
- Abs: Russian twists — 3-4 sets of 10-20 reps
Supplements
Supplements can make all the difference in your transformation, especially if you are a beginner or an intermediate lifter. The following supplements can help fill the macro and micronutrient voids in your diet:
- Branch Chain Amino Acids (BCAAs): Plays an important role in building and repairing muscles.
- Whey Protein Powder: Improves muscle protein synthesis and increases muscle mass and strength.
- Pre-Workouts: Help you to push your limits in the gym & available in a variety of targeted formulas/.
- Fish Oil: Supports heart health, aids weight loss, improves joint function.
- Zinc: Keeps your immune system strong and reduces muscle inflammations.
- Citrulline Malate: Improves weight training performance.
- Creatine: Improves strength, increases lean muscle mass and helps the muscles recover more quickly during exercise.
Wrapping Up
Make sure you are keeping a track of your progress while following the aesthetics training program. Constant monitoring allows you to course-correct well before it is too late.
Patience, persistence, and hard work will be your keys to success in building a Greek god-like physique. We cannot wait to see your transformation. Good luck!
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