Four Day Aesthetic Framework

Unlock your potential with the Four Day Aesthetic Framework, a comprehensive 16-week program designed to sculpt and define your physique. This four-day split focuses on targeted muscle groups each session, ensuring balanced development and optimal recovery. With a blend of strength training and hypertrophy techniques, you'll build lean muscle while enhancing your overall aesthetics. Commit to this structured approach and watch your body transform week by week!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Lat Pulldown (Neutral Grip)

Shoulder Press (Machine)

Seated Row (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Bicep Curl (Cable)

Calf Raise (Machine)

Hip Abductor (Machine)

Seated Hamstring Curl

Hack Squat

Leg Press

Leg Extension

One Arm Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Squat (Smith Machine)

Single Leg Press

Hamstring Curl

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