Bodybuilding Intermediate Aesthetics
An intermediate bodybuilding program focused on achieving a symmetrical and aesthetic physique through balanced muscle development.
5 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Chest & Triceps — Upper, middle, and lower chest, triceps development
- Incline Barbell Press: 4 × 8-12, rest 2 min
- Flat Dumbbell Press: 3 × 10-15, rest 90s
- Cable Crossovers (Mid-Pulley): 3 × 12-15, rest 1 min
- Dips (Assisted if needed): 3 × to failure, rest 75s
- Overhead Dumbbell Extension: 3 × 10-15, rest 1 min
- Triceps Rope Pushdowns: 3 × 12-15, rest 1 min
Day 2 - Back & Biceps — Lat width, back thickness, bicep peak and mass
6 exercises (Pro).
Day 3 - Legs & Calves — Quad sweep, hamstring definition, calf size
6 exercises (Pro).
Day 4 - Shoulders & Abs — Full deltoid development, core aesthetics
7 exercises (Pro).
Day 5 - Full Body (Accessory/Light Day) — Hit any lagging muscle groups, light pump workout
5 exercises (Pro).
Run day 1 with no account