How To Structure Your Workouts For An Aesthetic Body

Training Approach

The presenter recommends building an aesthetic physique through bodyweight training rather than following a fixed workout split.

Start by testing your maximum consecutive reps for five exercises:

• Push-ups
• A harder push-up variation—described in the subtitles as “house push-ups”—or handstand push-ups
• Pull-ups
• Parallel-bar dips
• Squats

Suggested Training Volume

Adjust your total reps based on how many you can complete in one set:

• Fewer than 10 reps: Aim for at least 50 total reps per exercise per workout, using pyramid sets.
• 10–15 reps: Aim for 200 total reps per day, split into two sessions if needed.
• More than 15 reps: He recommends doing “downs” per workout. For example, he suggests 13 when your maximum is 15 reps, about 15 when it is 20, and 20 or more when it is at least 30. The subtitles do not clearly explain what “downs” means.

Scheduling and Progress

The presenter emphasizes time under load and tracking progress by counting reps. Instead of doing one long workout, he advises completing several intense sessions of 20–45 minutes throughout the day, with time to recover between sessions. He presents this approach as a way to maintain effort across different muscle groups and make training part of everyday life.

He also advises avoiding training a muscle that hurts and adjusting training volume to your abilities and long-term physique goals.

As a personal example, he says he does 200 handstand push-ups a day, usually split into two sessions of about 100 reps. If possible, he does more in one session.

Presenter

Maximilian S. (YouTube channel)