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Science Based Aesthetic Workout

This document outlines a Science-Based Aesthetic Physique Workout Plan aimed at achieving a V-tapered, lean muscular look similar to David Laid. It includes a structured Push-Pull-Legs (PPL) routine with specific exercises for each muscle group, along with additional workouts for abs, neck, and forearms. The plan emphasizes rest, tempo, form, and progressive overload, along with a cardio component for fat burn and endurance.

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Prithvi Singh
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781 views3 pages

Science Based Aesthetic Workout

This document outlines a Science-Based Aesthetic Physique Workout Plan aimed at achieving a V-tapered, lean muscular look similar to David Laid. It includes a structured Push-Pull-Legs (PPL) routine with specific exercises for each muscle group, along with additional workouts for abs, neck, and forearms. The plan emphasizes rest, tempo, form, and progressive overload, along with a cardio component for fat burn and endurance.

Uploaded by

Prithvi Singh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Science-Based Aesthetic Physique Workout Plan

This workout plan is designed to help you build an aesthetic physique like David Laid. It focuses on muscle

groups that enhance the V-tapered, lean muscular look.

The split follows a Push-Pull-Legs (PPL) program with additional abs, neck, and forearm work.

Push Day (Chest, Shoulders, Triceps)

- Incline Dumbbell Press: 4 x 8-10

- Machine Chest Press: 3 x 10

- Cable Chest Fly (high to low): 3 x 12-15

- DB Shoulder Press: 3 x 10

- Lateral Raises: 4 x 15-20

- Rope Triceps Pushdown: 3 x 12-15

- Overhead Triceps Extension: 3 x 15

Pull Day (Back, Rear Delts, Biceps)

- Lat Pulldown (Wide grip): 4 x 10

- Seated Cable Row: 3 x 10

- DB Chest-Supported Row: 3 x 12

- Face Pulls: 3 x 15

- Incline Dumbbell Curl: 3 x 12

- Hammer Curl: 3 x 15

- EZ Bar Preacher Curl: 2 x 12


Science-Based Aesthetic Physique Workout Plan

Leg Day (Quads, Hamstrings, Glutes, Calves)

- Leg Press: 4 x 12

- Bulgarian Split Squats: 3 x 10 (each leg)

- Romanian Dumbbell Deadlift: 3 x 12

- Leg Extension: 3 x 15

- Seated Hamstring Curl: 3 x 12

- Standing Calf Raises: 4 x 20

Abs + Neck + Forearms (2x per week)

- Hanging Leg Raises: 3 x 15

- Weighted Cable Crunches: 3 x 20

- Russian Twists (with plate): 3 x 30

- Neck Curl (light plate): 3 x 15

- Neck Extension (resistance band): 3 x 15

- Wrist Curls (forearms): 3 x 20

Training Notes

- Rest between sets: 60-90 seconds

- Tempo: 2 seconds down, 1 second pause, 2 seconds up

- Focus on form and mind-muscle connection

- Apply progressive overload weekly


Science-Based Aesthetic Physique Workout Plan

- Cardio: 4 km run every alternate morning for fat burn and endurance

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