How I Got an Aesthetic Physique...NATURALLY (My Full Workout Split)

Key Wellness / Self-Care / Productivity Strategies

• Define “aesthetics” as a lean, balanced physique

  • Aim for the look most people want: small waist, well-developed abs, wide shoulders, strong taper (not bodybuilding-stage leanness).

• Get lean as the foundation of aesthetics (diet-driven)

  • The speaker emphasizes that aesthetic physiques generally aren’t ~20% body fat.
  • Target range mentioned: ~10–12% body fat (the “everything starts to show through” zone).
  • Notes that leaner = improved waist, vascularity, and even facial/jawline definition.
  • Genetics influence ease of staying lean, but no genetics excuse to avoid hard work.

• Consistency over years

  • Core mindset: train hard consistently for a long time (results based on ~12 years).

• Train what you enjoy to stay consistent

  • Choose a split that’s “most enjoyable” for long-term adherence.
  • Flexibility is encouraged: PPL, bro split, Arnold-style are alternatives—pick what you’ll stick with.

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Training Structure & Productivity Approach (Weekly Methodology)

Weekly Schedule (6 Training Days + 1 Rest Day)

• Monday: Chest + Abs
• Tuesday: Back + Biceps
• Wednesday: Legs (quad-focused)
• Thursday: Shoulders + Abs
• Friday: Legs (hamstring-focused)
• Saturday: Biceps + Triceps
• Sunday: Rest

Frequency / Recovery Logic

• Twice per week: smaller muscles (e.g., biceps, triceps, abs)
• Once per week: larger muscles (e.g., chest, back)

Reason given:

• Chest recovers slowly for them (needs about a week).
• Biceps/triceps/abs recover faster.

Aesthetics Priority (What to Emphasize)

• Shoulders are the most important for aesthetics
  • Lateral delts create a wider look and a taper illusion.

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Exercise Recommendations by Muscle Group

(Grouped as presented; exercise names reflect the speaker’s wording.)

Chest

• Incline press
  • Best: incline Smith machine press (stability/control and safety vs bench requiring a spotter)
• Cable fly (chest facing downward; controlled movement)
• Weighted dips (stretch + bodyweight strength carryover)
• Deficit push-up (finisher; deeper than parallel for more stretch)

Back

• Weighted pull-ups (motivating, intensity-focused); assisted if needed
• Row
  • Preferred: Smith machine row for stability
  • Alternatives: barbell/dumbbell row
• Pullover
  • Preferred: cable pullover
  • Alternative: slow-eccentric dumbbell pullover on a decline bench

Favorite back movements mentioned:

• Cable row
• Wide-grip lat pulldown
• Single-arm cable row

Biceps

• Incline curls
  • Bench incline for heavy stretch; cable option for even better stretch
• Barbell curl with elbows positioned forward / for better biceps isolation and to reduce trap “cheat”

Shoulders

• Lateral raises (preferred: cable lateral raise)
  • Uses wrist cuffs to remove grip from the equation for better isolation
  • Also likes lying cable lateral raise for stability/balance-free focus
• Front delts
  • They don’t directly train much, since pressing already hits them
• Rear delts (trained as hard as side delts)
  • Reverse cable fly
  • Reverse pec deck
  • Cable face pulls

Abs

1. Dragon flag (best if you can do it)
   • Variations if not:
     • Alternating leg dragon flag
     • Bent knee dragon flag
     • Dragon flag negative
2. Hanging leg raise (weighted if possible)
3. Cable crunch (easy progressive overload)
4. Decline sit-up (progressively add load by holding weight behind head)

Legs — Quad-Focused Day

• Elevated heel squat (Smith or barbell) to improve ROM and reduce ankle flexibility limitations
• Squat (often Smith machine)
• Leg extension
  • Preferred: single-leg
  • Emphasize slow eccentric and full range

Legs — Hamstring-Focused Day / Posterior Work

• RDL (Romanian deadlift) variations
  • Smith machine RDL, barbell RDL, dumbbell RDL
  • Emphasis: legs kept straight / knees locked to maximize hamstring stretch and minimize glute assistance (their preference)

Glutes (Mentioned Within Leg Section)

• Walking lunges (go-to for glutes)
  • If space is limited: reverse lunge in Smith or with barbell
  • Preference: barbell over dumbbells to avoid grip limiting reps
• Calves
  • Standing calf raise on machine
  • Or single-leg bodyweight calf raise holding a dumbbell

Triceps

• #1 go-to: French press (different from skull crusher; behind-head position)
• Backup option: Cable triceps pushdown
  • Single-arm or two-hand
  • Use drop sets

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Advice / Mindset Takeaways

• Genetics ≠ excuse

  • Genetics affect starting structure and how hard leanness is to maintain, but results come from work.

• Lean diet comes first for aesthetics

  • Training builds shape; leanness reveals it.

• Keep workouts enjoyable for adherence

  • Your split should match your lifestyle and motivation.

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Presenters / Sources

• Presenter: The YouTube video speaker (no name provided in the subtitles).
• Brands mentioned: Gymshark (promo code JB10), plus generic gym equipment (Smith machine, cable systems).