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Lean Aesthetic Workout Plan

The Lean Aesthetic Physique Workout Plan is designed to achieve a balanced, muscular physique through a structured weekly routine focusing on push, pull, legs, core, and active recovery. Each day includes specific exercises with set and rep ranges aimed at hypertrophy, core development, and fat loss. Key notes emphasize rest periods, slow eccentric movements, and progressive overload for optimal results.

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478 views3 pages

Lean Aesthetic Workout Plan

The Lean Aesthetic Physique Workout Plan is designed to achieve a balanced, muscular physique through a structured weekly routine focusing on push, pull, legs, core, and active recovery. Each day includes specific exercises with set and rep ranges aimed at hypertrophy, core development, and fat loss. Key notes emphasize rest periods, slow eccentric movements, and progressive overload for optimal results.

Uploaded by

preetsummsn9
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

Lean Aesthetic Physique Workout Plan

Workout Routine Overview

This revised plan is built to support a lean, aesthetic, and muscular physique as seen in your four reference

photos. The goal is to balance muscle growth (hypertrophy), core development, and fat loss.

WEEKLY SPLIT (Push / Pull / Legs / Core Focus / Repeat / Active Recovery):

MONDAY - PUSH (Chest, Shoulders, Triceps)

- Barbell Bench Press: 4x6-8

- Dumbbell Shoulder Press: 3x8-10

- Incline Dumbbell Press: 3x10-12

- Lateral Raises: 3x12-15

- Tricep Rope Pushdowns: 3x10-12

- Overhead Tricep Extensions: 3x12

TUESDAY - PULL (Back, Biceps)

- Pull-Ups: 4 sets to failure

- Barbell Rows or Dumbbell Rows: 4x8-10

- Face Pulls: 3x15

- Hammer Curls: 3x10-12

- Preacher Curls or Concentration Curls: 3x10-12

- Cable Rear Delt Flyes: 3x15

WEDNESDAY - LEGS

- Barbell Back Squats: 4x8-10


Lean Aesthetic Physique Workout Plan
- Romanian Deadlifts: 3x10-12

- Leg Press: 3x12

- Leg Extensions: 3x15

- Hamstring Curls: 3x15

- Standing Calf Raises: 3x20

THURSDAY - CORE + CARDIO (Optional)

- Hanging Leg Raises: 3x15-20

- Cable Crunches: 3x20

- Russian Twists: 3x30 seconds

- Side Planks: 3x30 seconds each side

- 20-30 min moderate cardio (incline treadmill, stairmaster)

FRIDAY - PUSH (Variation)

- Dumbbell Bench Press: 4x10-12

- Arnold Press: 3x10

- Chest Fly Machine: 3x15

- Lateral Raises Superset with Front Raises: 3x15 each

- Dips: 3 sets to failure

SATURDAY - PULL (Variation)

- Lat Pulldowns: 4x10

- Seated Cable Rows: 3x12

- Shrugs: 3x15

- Incline Dumbbell Curls: 3x12


Lean Aesthetic Physique Workout Plan
- Reverse Barbell Curls: 3x15

SUNDAY - ACTIVE RECOVERY or REST

- Light stretching, yoga, or walking

- Optional light ab work

NOTES:

- Rest 60-90 seconds between sets

- Focus on slow eccentric movements for hypertrophy

- Progressively overload week-to-week

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