Program Description
Aesthetic
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 18, 2024 01:03
- Last EditedOct 21, 2024 10:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
4
Lateral Raise (Machine)
3
10-15 reps
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
4
Lateral Raise (Machine)
3
10-15 reps
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
4
Lateral Raise (Machine)
3
10-15 reps
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
4
Lateral Raise (Machine)
3
10-15 reps
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
4
Lateral Raise (Machine)
3
10-15 reps
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
75%
80%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
75%
3
Dip (Assisted)
2
15 reps
4
Lateral Raise (Machine)
3
10-15 reps
5
Shoulder Press (Machine)
1
1
1
8-15 reps
8-12 reps
8-10 reps
70%
75%
80%
6
Tricep Pushdown (Cable)
3
15 reps
7
Overhead Tricep Extension (Cable)
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Hip Abductor (Machine)
3
15-20 reps
5
Glute Kickback
2
15 reps
6
Lying Leg Curl
2
15 reps
7
Leg Extension
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Hip Abductor (Machine)
3
15-20 reps
5
Glute Kickback
2
15 reps
6
Lying Leg Curl
2
15 reps
7
Leg Extension
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Hip Abductor (Machine)
3
15-20 reps
5
Glute Kickback
2
15 reps
6
Lying Leg Curl
2
15 reps
7
Leg Extension
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Hip Abductor (Machine)
3
15-20 reps
5
Glute Kickback
2
15 reps
6
Lying Leg Curl
2
15 reps
7
Leg Extension
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Hip Abductor (Machine)
3
15-20 reps
5
Glute Kickback
2
15 reps
6
Lying Leg Curl
2
15 reps
7
Leg Extension
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
60%
70%
75%
2
Hip Thrust (Barbell)
1
1
1
1
8-15 reps
8-15 reps
8-12 reps
8-10 reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Hip Abductor (Machine)
3
15-20 reps
5
Glute Kickback
2
15 reps
6
Lying Leg Curl
2
15 reps
7
Leg Extension
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
5
Face Pull
2
12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Preacher Curl (EZ Bar)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
5
Face Pull
2
12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Preacher Curl (EZ Bar)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
5
Face Pull
2
12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Preacher Curl (EZ Bar)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
5
Face Pull
2
12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Preacher Curl (EZ Bar)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
5
Face Pull
2
12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Preacher Curl (EZ Bar)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
2
T-Bar Row
3
8-12 reps
70%
3
Single Arm Row (Cable)
2
10-15 reps
4
Rear Delt Fly (Cable)
1
2
8-15 reps
8-12 reps
5
Face Pull
2
12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Preacher Curl (EZ Bar)
2
10 reps
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
75%
80%
2
Incline Bench Press (Smith Machine)2 Sets
8-12 Reps
75%
3
Dip (Assisted)2 Sets
15 Reps
4
Lateral Raise (Machine)3 Sets
10-15 Reps
5
Shoulder Press (Machine)1 Set
1 Set
1 Set
8-15 Reps
8-12 Reps
8-10 Reps
70%
75%
80%
6
Tricep Pushdown (Cable)3 Sets
15 Reps
7
Overhead Tricep Extension (Cable)2 Sets
12 Reps
Day 2
1
Squat (Barbell)1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
60%
70%
75%
2
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-12 Reps
8-10 Reps
60%
65%
70%
75%
3
Sumo Deadlift (Dumbbell)3 Sets
12 Reps
4
Hip Abductor (Machine)3 Sets
15-20 Reps
5
Glute Kickback2 Sets
15 Reps
6
Lying Leg Curl2 Sets
15 Reps
7
Leg Extension2 Sets
15 Reps
Day 3
1
Lat Pulldown1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
75%
80%
2
T-Bar Row3 Sets
8-12 Reps
70%
3
Single Arm Row (Cable)2 Sets
10-15 Reps
4
Rear Delt Fly (Cable)1 Set
2 Sets
8-15 Reps
8-12 Reps
5
Face Pull2 Sets
12 Reps
6
Bicep Curl (Cable)3 Sets
8-12 Reps
7
Preacher Curl (EZ Bar)2 Sets
10 Reps