WEEKLY WORKOUT ROUTINE AESTHETIC BODY GOAL
MONDAY CHEST + ABS
- Barbell Bench Press 4 sets x 8-10 reps
- Incline Dumbbell Press 4 sets x 10-12 reps
- Incline Dumbbell Fly 3 sets x 12 reps
- Cable Crossovers 3 sets x 15 reps
- Crunches 4 sets x 20 reps
- Plank 3 sets x 60 seconds
+ 15 min LISS cardio
TUESDAY BACK + CARDIO
- Pull-ups 4 sets x 8-12 reps
- Barbell Row 4 sets x 10 reps
- Romanian Deadlift 3 sets x 10-12 reps
- Lat Pulldown 3 sets x 12 reps
- Seated Row 3 sets x 15 reps
+ 20-30 min moderate cardio (incline walking or bike)
WEDNESDAY LEGS (GLUTES + HAMSTRINGS FOCUS)
- Free Squats 4 sets x 8-10 reps
- Leg Press 4 sets x 12 reps
- Romanian Deadlift 4 sets x 12 reps
- Lying Leg Curl 3 sets x 15 reps
- Walking Lunges 2 sets x 20 steps
- Standing Calf Raises 3 sets x 20 reps
THURSDAY SHOULDERS + ABS
- Military Press 4 sets x 10 reps
- Lateral Raises 3 sets x 15 reps
- Front Raises 3 sets x 12 reps
- Reverse Fly (Rear Delt) 3 sets x 15 reps
- Shrugs 3 sets x 15 reps
- Hanging Leg Raises 3 sets x 15 reps
- Ab Wheel or Plank 3 sets x 30-60 sec
FRIDAY ARMS + CARDIO
- Barbell Biceps Curl 4 sets x 10 reps
- Alternating Dumbbell Curls 3 sets x 12 reps
- Concentration Curl 3 sets x 12 reps
- Dips 3 sets x 12 reps
- French Press 3 sets x 10 reps
- Triceps Rope Extension 3 sets x 15 reps
+ 20 min HIIT or short sprints
SATURDAY OPTIONAL: CARDIO + CORE
- 30 min LISS or HIIT cardio
- Core circuit (crunch + leg raises + obliques) 3 rounds
SUNDAY ACTIVE REST
- Light walking, stretching, mobility work
TIPS:
- Train each muscle group at least once a week
- Dont skip cardio or core work
- Nutrition, hydration, and sleep are key (7-8 hours)
- Progressive overload and variation every 46 weeks