Bodybuilding

Aesthetic Physique I

Sculpt your body with this classic bodybuilding split focusing on muscle hypertrophy.

12 weeks

5 workouts/week

Day 1: Chest & Triceps

Warm-up

Rotator Cuff External Rotations

2 sets

15/side reps

Dynamic Chest Stretches

1 sets

10 reps

Light Incline Dumbbell Press

2 sets

15 reps

Main Lifts

Incline Barbell Press

4 sets

8-12 reps

Flat Dumbbell Press

4 sets

10-12 reps

Accessories

Cable Crossovers

3 sets

12-15 (drop set on last set) reps

Skull Crushers

4 sets

10-12 reps

Tricep Rope Pushdowns

3 sets

15-20 reps

Day 2: Back & Biceps

Warm-up

Scapular Pull-ups

2 sets

10 reps

Light Lat Pulldowns

2 sets

15 reps

Main Lifts

Weighted Pull-Ups

4 sets

6-10 reps

T-Bar Rows

4 sets

8-12 reps

Accessories

Seated Cable Rows

3 sets

10-15 reps

Barbell Curls

4 sets

8-12 reps

Incline Dumbbell Curls

3 sets

12-15 reps

Day 3: Shoulders

Warm-up

Band Dislocations

2 sets

15 reps

Light Dumbbell Overhead Press

2 sets

15 reps

Main Lifts

Seated Dumbbell Overhead Press

4 sets

8-12 reps

Accessories

Lateral Raises

5 sets

12-20 reps

Reverse Pec-Deck

4 sets

15-20 reps

Barbell Shrugs

4 sets

10-15 reps

Day 4: Legs

Warm-up

Bodyweight Squats

2 sets

20 reps

Walking Lunges

2 sets

12/leg reps

Main Lifts

Barbell Squats

4 sets

8-12 reps

Romanian Deadlifts

4 sets

10-12 reps

Accessories

Leg Press

4 sets

15-20 reps

Leg Extensions

3 sets

15-20 reps

Seated Leg Curls

3 sets

15-20 reps

Calf Raises

5 sets

15-25 reps

Day 5: Arms & Abs

Warm-up

Light Bicep Curls

2 sets

20 reps

Light Tricep Pushdowns

2 sets

20 reps

Main Lifts

Close Grip Bench Press

4 sets

8-12 reps

Preacher Curls

4 sets

10-12 reps

Accessories

Overhead Tricep Extensions

3 sets

12-15 reps

Hammer Curls

3 sets

10-15 reps

Cable Crunches

4 sets

15-20 reps

Hanging Leg Raises

4 sets

Max Reps reps