aesthetic

Aesthetic Bodybuilding Beginner 1

6 weeks 18 workouts 3 days/week beginner

About this program

A 6-week beginner aesthetic / bodybuilding program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

DB Chest Press
4 × 10@ moderateRest 60s
Incline DB Fly
3 × 12@ lightRest 60s
Triceps Rope Pushdown
3 × 12@ lightRest 45s
Lateral Raise
3 × 15@ lightRest 45s
Plank
3 × 30s@ BWRest 45s

Aesthetic Bodybuilding Beginner 1

A 6-week beginner aesthetic / bodybuilding program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Push

Beginner Aesthetic / Bodybuilding — Push. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
DB Chest Press	4	10	60s	@ moderate · Full stretch. Baseline week — set working weights ~RPE 6-7.
Incline DB Fly	3	12	60s	@ light · Elbows soft. Baseline week — set working weights ~RPE 6-7.
Triceps Rope Pushdown	3	12	45s	@ light · Elbows pinned. Baseline week — set working weights ~RPE 6-7.
Lateral Raise	3	15	45s	@ light · Slight bend, pinky up. Baseline week — set working weights ~RPE 6-7.
Plank	3	30s	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Pull

Beginner Aesthetic / Bodybuilding — Pull. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Lat Pulldown	4	10	60s	@ moderate · Drive elbows down. Baseline week — set working weights ~RPE 6-7.
Seated Cable Row	3	12	60s	@ moderate · Squeeze at end. Baseline week — set working weights ~RPE 6-7.
DB Curl	3	12	45s	@ moderate · No swing. Baseline week — set working weights ~RPE 6-7.
Face Pull	3	15	45s	@ light · External rotate. Baseline week — set working weights ~RPE 6-7.
Hanging Knee Raise	3	10	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Legs

Beginner Aesthetic / Bodybuilding — Legs. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	4	10	75s	@ moderate · Full depth. Baseline week — set working weights ~RPE 6-7.
Leg Press	3	12	75s	@ moderate · Full ROM. Baseline week — set working weights ~RPE 6-7.
Lying Leg Curl	3	12	60s	@ moderate · Squeeze glutes. Baseline week — set working weights ~RPE 6-7.
Standing Calf Raise	4	12	45s	@ moderate · Full stretch. Baseline week — set working weights ~RPE 6-7.
Cable Crunch	3	15	45s	@ cable · Round the spine. Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Push

Beginner Aesthetic / Bodybuilding — Push. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
DB Chest Press	4	10	60s	@ moderate · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.
Incline DB Fly	3	12	60s	@ light · Elbows soft. Add 2.5-5% load or 1 rep vs Week 1.
Triceps Rope Pushdown	3	12	45s	@ light · Elbows pinned. Add 2.5-5% load or 1 rep vs Week 1.
Lateral Raise	3	15	45s	@ light · Slight bend, pinky up. Add 2.5-5% load or 1 rep vs Week 1.
Plank	3	30s	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Pull

Beginner Aesthetic / Bodybuilding — Pull. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Lat Pulldown	4	10	60s	@ moderate · Drive elbows down. Add 2.5-5% load or 1 rep vs Week 1.
Seated Cable Row	3	12	60s	@ moderate · Squeeze at end. Add 2.5-5% load or 1 rep vs Week 1.
DB Curl	3	12	45s	@ moderate · No swing. Add 2.5-5% load or 1 rep vs Week 1.
Face Pull	3	15	45s	@ light · External rotate. Add 2.5-5% load or 1 rep vs Week 1.
Hanging Knee Raise	3	10	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Legs

Beginner Aesthetic / Bodybuilding — Legs. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	4	10	75s	@ moderate · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Leg Press	3	12	75s	@ moderate · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Lying Leg Curl	3	12	60s	@ moderate · Squeeze glutes. Add 2.5-5% load or 1 rep vs Week 1.
Standing Calf Raise	4	12	45s	@ moderate · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.
Cable Crunch	3	15	45s	@ cable · Round the spine. Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Push

Beginner Aesthetic / Bodybuilding — Push. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
DB Chest Press	4	10	60s	@ moderate · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Incline DB Fly	3	12	60s	@ light · Elbows soft. Add another 2.5-5% or 1-2 reps. Sleep hard.
Triceps Rope Pushdown	3	12	45s	@ light · Elbows pinned. Add another 2.5-5% or 1-2 reps. Sleep hard.
Lateral Raise	3	15	45s	@ light · Slight bend, pinky up. Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank	3	30s	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Pull

Beginner Aesthetic / Bodybuilding — Pull. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Lat Pulldown	4	10	60s	@ moderate · Drive elbows down. Add another 2.5-5% or 1-2 reps. Sleep hard.
Seated Cable Row	3	12	60s	@ moderate · Squeeze at end. Add another 2.5-5% or 1-2 reps. Sleep hard.
DB Curl	3	12	45s	@ moderate · No swing. Add another 2.5-5% or 1-2 reps. Sleep hard.
Face Pull	3	15	45s	@ light · External rotate. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hanging Knee Raise	3	10	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Legs

Beginner Aesthetic / Bodybuilding — Legs. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	4	10	75s	@ moderate · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Leg Press	3	12	75s	@ moderate · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Lying Leg Curl	3	12	60s	@ moderate · Squeeze glutes. Add another 2.5-5% or 1-2 reps. Sleep hard.
Standing Calf Raise	4	12	45s	@ moderate · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Crunch	3	15	45s	@ cable · Round the spine. Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Push

Beginner Aesthetic / Bodybuilding — Push. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
DB Chest Press	4	10	60s	@ moderate · Full stretch. Peak intensity week — push top sets.
Incline DB Fly	3	12	60s	@ light · Elbows soft. Peak intensity week — push top sets.
Triceps Rope Pushdown	3	12	45s	@ light · Elbows pinned. Peak intensity week — push top sets.
Lateral Raise	3	15	45s	@ light · Slight bend, pinky up. Peak intensity week — push top sets.
Plank	3	30s	45s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Pull

Beginner Aesthetic / Bodybuilding — Pull. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Lat Pulldown	4	10	60s	@ moderate · Drive elbows down. Peak intensity week — push top sets.
Seated Cable Row	3	12	60s	@ moderate · Squeeze at end. Peak intensity week — push top sets.
DB Curl	3	12	45s	@ moderate · No swing. Peak intensity week — push top sets.
Face Pull	3	15	45s	@ light · External rotate. Peak intensity week — push top sets.
Hanging Knee Raise	3	10	45s	@ BW · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Legs

Beginner Aesthetic / Bodybuilding — Legs. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	4	10	75s	@ moderate · Full depth. Peak intensity week — push top sets.
Leg Press	3	12	75s	@ moderate · Full ROM. Peak intensity week — push top sets.
Lying Leg Curl	3	12	60s	@ moderate · Squeeze glutes. Peak intensity week — push top sets.
Standing Calf Raise	4	12	45s	@ moderate · Full stretch. Peak intensity week — push top sets.
Cable Crunch	3	15	45s	@ cable · Round the spine. Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Push

Beginner Aesthetic / Bodybuilding — Push. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
DB Chest Press	4	10	60s	@ moderate · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.
Incline DB Fly	3	12	60s	@ light · Elbows soft. Deload-adjacent: reduce load ~10%, keep reps.
Triceps Rope Pushdown	3	12	45s	@ light · Elbows pinned. Deload-adjacent: reduce load ~10%, keep reps.
Lateral Raise	3	15	45s	@ light · Slight bend, pinky up. Deload-adjacent: reduce load ~10%, keep reps.
Plank	3	30s	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Pull

Beginner Aesthetic / Bodybuilding — Pull. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Lat Pulldown	4	10	60s	@ moderate · Drive elbows down. Deload-adjacent: reduce load ~10%, keep reps.
Seated Cable Row	3	12	60s	@ moderate · Squeeze at end. Deload-adjacent: reduce load ~10%, keep reps.
DB Curl	3	12	45s	@ moderate · No swing. Deload-adjacent: reduce load ~10%, keep reps.
Face Pull	3	15	45s	@ light · External rotate. Deload-adjacent: reduce load ~10%, keep reps.
Hanging Knee Raise	3	10	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Legs

Beginner Aesthetic / Bodybuilding — Legs. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	4	10	75s	@ moderate · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Leg Press	3	12	75s	@ moderate · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Lying Leg Curl	3	12	60s	@ moderate · Squeeze glutes. Deload-adjacent: reduce load ~10%, keep reps.
Standing Calf Raise	4	12	45s	@ moderate · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.
Cable Crunch	3	15	45s	@ cable · Round the spine. Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Push

Beginner Aesthetic / Bodybuilding — Push. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
DB Chest Press	4	10	60s	@ moderate · Full stretch. Test week — beat Week 4 by load or reps.
Incline DB Fly	3	12	60s	@ light · Elbows soft. Test week — beat Week 4 by load or reps.
Triceps Rope Pushdown	3	12	45s	@ light · Elbows pinned. Test week — beat Week 4 by load or reps.
Lateral Raise	3	15	45s	@ light · Slight bend, pinky up. Test week — beat Week 4 by load or reps.
Plank	3	30s	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Pull

Beginner Aesthetic / Bodybuilding — Pull. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Lat Pulldown	4	10	60s	@ moderate · Drive elbows down. Test week — beat Week 4 by load or reps.
Seated Cable Row	3	12	60s	@ moderate · Squeeze at end. Test week — beat Week 4 by load or reps.
DB Curl	3	12	45s	@ moderate · No swing. Test week — beat Week 4 by load or reps.
Face Pull	3	15	45s	@ light · External rotate. Test week — beat Week 4 by load or reps.
Hanging Knee Raise	3	10	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Legs

Beginner Aesthetic / Bodybuilding — Legs. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	4	10	75s	@ moderate · Full depth. Test week — beat Week 4 by load or reps.
Leg Press	3	12	75s	@ moderate · Full ROM. Test week — beat Week 4 by load or reps.
Lying Leg Curl	3	12	60s	@ moderate · Squeeze glutes. Test week — beat Week 4 by load or reps.
Standing Calf Raise	4	12	45s	@ moderate · Full stretch. Test week — beat Week 4 by load or reps.
Cable Crunch	3	15	45s	@ cable · Round the spine. Test week — beat Week 4 by load or reps.

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