Neeko’s Aesthetic PPL

This is my 5-day/week PPL split built around developing the aesthetic proportions most guys want. It emphasises shoulders, upper chest, and the V-taper. 

I recommend running a double progression on all lifts. (This means you only go up in weight once you can do the max reps for all the sets of an exercise while practicing good form and tempo.)

Don't neglect a deep stretch between every rep. This builds more muscle than people realize. 

The superset on day 5 is optional, I just added it to keep things interesting. Feel free to run it like normal or add more supersets where you see fit.

I recommend taking a rest day after day 3 and another after day 5.

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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

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

PUSH ( CHEST-SHOULDER-TRICEP )

Pull-Up (Weighted)

Chest Supported Row (Machine)

Lat Pulldown

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

PULL ( BACK-REAR DELT-BICEP )

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Seated Calf Raise

LEGS

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

PUSH ( SHOULDER-DOMINANT)

Seated Row (Cable)

Standing Pullover (Cable)

PULL ( LAT WIDTH-ARMS )

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