Classic Aesthetics

4-Day per week bodybuilding program designed to mimic the aesthetically pleasing, statuesque proportional physiques associated with classical statues or Silver-/Golden-Era bodybuilders like Steve Reeves or Frank Zane.

This is mainly achieved through developing the V-Taper, by placing an emphasis on the shoulders and upper back, in particular the lats and ensuring that other muscles, the legs in particular, do not get overdeveloped - their growth still being ensured. The arms also receive quite a bit of attention. You will get big, but with aesthetic proportions. Think Classic Physique, not Open-Class.

FAQ:

On which days of the week should the program be run?
-> The program does not have to be run on particular days, so long as all 4 days are happening within a given week. The order of days 1 and 2, as well as days 3 and 4 can be changed, for whatever reason necessary.

Are supersets mandatory?
-> The supersets are primarily there to save time. If a particular superset is not possible, split the individual exercises up into standard sets. 

Is the order of the exercises important?
-> Yes and no. While it is a good idea to keep the order of the exercises for the most part, this mainly applies to compound lifts and does not necessarily apply to isolation exercises.

How much rest time should there be between sets?
-> Whatever feels right. Resting too long is bad, but it's better than resting too short because the program gave an arbitrary number.

Is the amount of sets mandatory?
-> No, especially for less advanced lifters. Feel free to reduce the amount of sets if necessary. It is recommended you train sets to failure, and 4 or even 3 sets might not always be feasible. 

Can exercises be switched to different ones?
-> Yes, that's always possible. If you decide to switch any exercises with a similar one, make sure to adjust rep ranges.

Should there be additional work besides the program?
-> While ab-work is present in the program, it is recommended to do some additional work on rest-days, as well as practice vacuums regularly. Cardio is also encouraged, whereever it fits into the daily schedule.

Should the program be run on a bulk or on a cut?
-> The program is neither tailored to a bulk nor a cut. As for the latter case, keep in mind that while each day features a high exercise selection, some of these exercises are accessory movements that give lower fatigue to the overall body. If you are looking for a program specifically designed for a (perma-)bulk, check out the Mass Monster Blueprint. 

What to do when the 12 weeks are over?
-> Re-evaluate your physique carefully and make changes to the program if certain parts of your proportions are off. Otherwise, run the program from the beginning or find another program if you didn't like this one.

Version 2.0 (as of February 2024).

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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

Overhead Press (Barbell)

Bench Press (Dumbbell)

Cable Crunch

Chest, Shoulders and Triceps

Back, Biceps and Legs

Incline Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Push Up (Weighted)

Back and Legs

Chest, Shoulders and Arms

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