aesthetic

Aesthetic Bodybuilding Intermediate 1

6 weeks 24 workouts 4 days/week intermediate

About this program

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

Program breakdown

Week 1 preview

Incline DB Bench Press
4 × 8-10@ RPE 8Rest 90s
Machine Chest Press
3 × 10-12@ RPE 8Rest 75s
Cable Fly (high-to-low)
3 × 12-15@ cableRest 60s
Cable Triceps Pushdown
4 × 10-12@ cableRest 60s
Overhead DB Triceps Ext
3 × 10-12@ DBRest 60s

Aesthetic Bodybuilding Intermediate 1

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

Week 1

Day 1 · Week 1 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Incline DB Bench Press	4	8-10	90s	@ RPE 8 · Slight arch. Baseline week — set working weights ~RPE 6-7.
Machine Chest Press	3	10-12	75s	@ RPE 8 · Slow eccentric. Baseline week — set working weights ~RPE 6-7.
Cable Fly (high-to-low)	3	12-15	60s	@ cable · Squeeze. Baseline week — set working weights ~RPE 6-7.
Cable Triceps Pushdown	4	10-12	60s	@ cable · Full ROM. Baseline week — set working weights ~RPE 6-7.
Overhead DB Triceps Ext	3	10-12	60s	@ DB · Full stretch. Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	4	6-8	90s	@ + · Full stretch. Baseline week — set working weights ~RPE 6-7.
Chest-Supported Row	4	8-10	75s	@ RPE 8 · Retract, hold. Baseline week — set working weights ~RPE 6-7.
Cable Pullover	3	12-15	60s	@ cable · Lat focus. Baseline week — set working weights ~RPE 6-7.
Incline DB Curl	3	10-12	60s	@ DB · Full stretch. Baseline week — set working weights ~RPE 6-7.
Hammer Curl	3	10-12	60s	@ DB · Neutral grip. Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
Hack Squat	4	8-10	120s	@ RPE 8 · Full depth. Baseline week — set working weights ~RPE 6-7.
Romanian Deadlift	4	8-10	90s	@ RPE 8 · Slow eccentric. Baseline week — set working weights ~RPE 6-7.
Walking Lunge	3	10/leg	75s	@ DB · Long stride. Baseline week — set working weights ~RPE 6-7.
Seated Leg Curl	3	12	60s	@ machine · Squeeze. Baseline week — set working weights ~RPE 6-7.
Standing Calf Raise	4	10-12	45s	@ machine · Pause at top. Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Shoulders/Arms

Intermediate Aesthetic / Bodybuilding — Shoulders/Arms. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Seated DB Press	4	8-10	90s	@ RPE 8 · Full ROM. Baseline week — set working weights ~RPE 6-7.
Cable Lateral Raise	4	12-15	45s	@ cable · Slow control. Baseline week — set working weights ~RPE 6-7.
Rear Delt Fly (machine)	4	12-15	45s	@ machine · Elbows high. Baseline week — set working weights ~RPE 6-7.
Barbell Shrug	3	10-12	60s	@ BB · No neck strain. Baseline week — set working weights ~RPE 6-7.
Cable Face Pull	3	12-15	45s	@ cable · External rotate. Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Incline DB Bench Press	4	8-10	90s	@ RPE 8 · Slight arch. Add 2.5-5% load or 1 rep vs Week 1.
Machine Chest Press	3	10-12	75s	@ RPE 8 · Slow eccentric. Add 2.5-5% load or 1 rep vs Week 1.
Cable Fly (high-to-low)	3	12-15	60s	@ cable · Squeeze. Add 2.5-5% load or 1 rep vs Week 1.
Cable Triceps Pushdown	4	10-12	60s	@ cable · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Overhead DB Triceps Ext	3	10-12	60s	@ DB · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	4	6-8	90s	@ + · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.
Chest-Supported Row	4	8-10	75s	@ RPE 8 · Retract, hold. Add 2.5-5% load or 1 rep vs Week 1.
Cable Pullover	3	12-15	60s	@ cable · Lat focus. Add 2.5-5% load or 1 rep vs Week 1.
Incline DB Curl	3	10-12	60s	@ DB · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.
Hammer Curl	3	10-12	60s	@ DB · Neutral grip. Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
Hack Squat	4	8-10	120s	@ RPE 8 · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Romanian Deadlift	4	8-10	90s	@ RPE 8 · Slow eccentric. Add 2.5-5% load or 1 rep vs Week 1.
Walking Lunge	3	10/leg	75s	@ DB · Long stride. Add 2.5-5% load or 1 rep vs Week 1.
Seated Leg Curl	3	12	60s	@ machine · Squeeze. Add 2.5-5% load or 1 rep vs Week 1.
Standing Calf Raise	4	10-12	45s	@ machine · Pause at top. Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Shoulders/Arms

Intermediate Aesthetic / Bodybuilding — Shoulders/Arms. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Seated DB Press	4	8-10	90s	@ RPE 8 · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Cable Lateral Raise	4	12-15	45s	@ cable · Slow control. Add 2.5-5% load or 1 rep vs Week 1.
Rear Delt Fly (machine)	4	12-15	45s	@ machine · Elbows high. Add 2.5-5% load or 1 rep vs Week 1.
Barbell Shrug	3	10-12	60s	@ BB · No neck strain. Add 2.5-5% load or 1 rep vs Week 1.
Cable Face Pull	3	12-15	45s	@ cable · External rotate. Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Incline DB Bench Press	4	8-10	90s	@ RPE 8 · Slight arch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Machine Chest Press	3	10-12	75s	@ RPE 8 · Slow eccentric. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Fly (high-to-low)	3	12-15	60s	@ cable · Squeeze. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Triceps Pushdown	4	10-12	60s	@ cable · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Overhead DB Triceps Ext	3	10-12	60s	@ DB · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	4	6-8	90s	@ + · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Chest-Supported Row	4	8-10	75s	@ RPE 8 · Retract, hold. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Pullover	3	12-15	60s	@ cable · Lat focus. Add another 2.5-5% or 1-2 reps. Sleep hard.
Incline DB Curl	3	10-12	60s	@ DB · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hammer Curl	3	10-12	60s	@ DB · Neutral grip. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
Hack Squat	4	8-10	120s	@ RPE 8 · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Romanian Deadlift	4	8-10	90s	@ RPE 8 · Slow eccentric. Add another 2.5-5% or 1-2 reps. Sleep hard.
Walking Lunge	3	10/leg	75s	@ DB · Long stride. Add another 2.5-5% or 1-2 reps. Sleep hard.
Seated Leg Curl	3	12	60s	@ machine · Squeeze. Add another 2.5-5% or 1-2 reps. Sleep hard.
Standing Calf Raise	4	10-12	45s	@ machine · Pause at top. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Shoulders/Arms

Intermediate Aesthetic / Bodybuilding — Shoulders/Arms. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Seated DB Press	4	8-10	90s	@ RPE 8 · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Lateral Raise	4	12-15	45s	@ cable · Slow control. Add another 2.5-5% or 1-2 reps. Sleep hard.
Rear Delt Fly (machine)	4	12-15	45s	@ machine · Elbows high. Add another 2.5-5% or 1-2 reps. Sleep hard.
Barbell Shrug	3	10-12	60s	@ BB · No neck strain. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Face Pull	3	12-15	45s	@ cable · External rotate. Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Incline DB Bench Press	4	8-10	90s	@ RPE 8 · Slight arch. Peak intensity week — push top sets.
Machine Chest Press	3	10-12	75s	@ RPE 8 · Slow eccentric. Peak intensity week — push top sets.
Cable Fly (high-to-low)	3	12-15	60s	@ cable · Squeeze. Peak intensity week — push top sets.
Cable Triceps Pushdown	4	10-12	60s	@ cable · Full ROM. Peak intensity week — push top sets.
Overhead DB Triceps Ext	3	10-12	60s	@ DB · Full stretch. Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	4	6-8	90s	@ + · Full stretch. Peak intensity week — push top sets.
Chest-Supported Row	4	8-10	75s	@ RPE 8 · Retract, hold. Peak intensity week — push top sets.
Cable Pullover	3	12-15	60s	@ cable · Lat focus. Peak intensity week — push top sets.
Incline DB Curl	3	10-12	60s	@ DB · Full stretch. Peak intensity week — push top sets.
Hammer Curl	3	10-12	60s	@ DB · Neutral grip. Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
Hack Squat	4	8-10	120s	@ RPE 8 · Full depth. Peak intensity week — push top sets.
Romanian Deadlift	4	8-10	90s	@ RPE 8 · Slow eccentric. Peak intensity week — push top sets.
Walking Lunge	3	10/leg	75s	@ DB · Long stride. Peak intensity week — push top sets.
Seated Leg Curl	3	12	60s	@ machine · Squeeze. Peak intensity week — push top sets.
Standing Calf Raise	4	10-12	45s	@ machine · Pause at top. Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Shoulders/Arms

Intermediate Aesthetic / Bodybuilding — Shoulders/Arms. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Seated DB Press	4	8-10	90s	@ RPE 8 · Full ROM. Peak intensity week — push top sets.
Cable Lateral Raise	4	12-15	45s	@ cable · Slow control. Peak intensity week — push top sets.
Rear Delt Fly (machine)	4	12-15	45s	@ machine · Elbows high. Peak intensity week — push top sets.
Barbell Shrug	3	10-12	60s	@ BB · No neck strain. Peak intensity week — push top sets.
Cable Face Pull	3	12-15	45s	@ cable · External rotate. Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Incline DB Bench Press	4	8-10	90s	@ RPE 8 · Slight arch. Deload-adjacent: reduce load ~10%, keep reps.
Machine Chest Press	3	10-12	75s	@ RPE 8 · Slow eccentric. Deload-adjacent: reduce load ~10%, keep reps.
Cable Fly (high-to-low)	3	12-15	60s	@ cable · Squeeze. Deload-adjacent: reduce load ~10%, keep reps.
Cable Triceps Pushdown	4	10-12	60s	@ cable · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Overhead DB Triceps Ext	3	10-12	60s	@ DB · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	4	6-8	90s	@ + · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.
Chest-Supported Row	4	8-10	75s	@ RPE 8 · Retract, hold. Deload-adjacent: reduce load ~10%, keep reps.
Cable Pullover	3	12-15	60s	@ cable · Lat focus. Deload-adjacent: reduce load ~10%, keep reps.
Incline DB Curl	3	10-12	60s	@ DB · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.
Hammer Curl	3	10-12	60s	@ DB · Neutral grip. Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
Hack Squat	4	8-10	120s	@ RPE 8 · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Romanian Deadlift	4	8-10	90s	@ RPE 8 · Slow eccentric. Deload-adjacent: reduce load ~10%, keep reps.
Walking Lunge	3	10/leg	75s	@ DB · Long stride. Deload-adjacent: reduce load ~10%, keep reps.
Seated Leg Curl	3	12	60s	@ machine · Squeeze. Deload-adjacent: reduce load ~10%, keep reps.
Standing Calf Raise	4	10-12	45s	@ machine · Pause at top. Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Shoulders/Arms

Intermediate Aesthetic / Bodybuilding — Shoulders/Arms. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Seated DB Press	4	8-10	90s	@ RPE 8 · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Cable Lateral Raise	4	12-15	45s	@ cable · Slow control. Deload-adjacent: reduce load ~10%, keep reps.
Rear Delt Fly (machine)	4	12-15	45s	@ machine · Elbows high. Deload-adjacent: reduce load ~10%, keep reps.
Barbell Shrug	3	10-12	60s	@ BB · No neck strain. Deload-adjacent: reduce load ~10%, keep reps.
Cable Face Pull	3	12-15	45s	@ cable · External rotate. Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Incline DB Bench Press	4	8-10	90s	@ RPE 8 · Slight arch. Test week — beat Week 4 by load or reps.
Machine Chest Press	3	10-12	75s	@ RPE 8 · Slow eccentric. Test week — beat Week 4 by load or reps.
Cable Fly (high-to-low)	3	12-15	60s	@ cable · Squeeze. Test week — beat Week 4 by load or reps.
Cable Triceps Pushdown	4	10-12	60s	@ cable · Full ROM. Test week — beat Week 4 by load or reps.
Overhead DB Triceps Ext	3	10-12	60s	@ DB · Full stretch. Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	4	6-8	90s	@ + · Full stretch. Test week — beat Week 4 by load or reps.
Chest-Supported Row	4	8-10	75s	@ RPE 8 · Retract, hold. Test week — beat Week 4 by load or reps.
Cable Pullover	3	12-15	60s	@ cable · Lat focus. Test week — beat Week 4 by load or reps.
Incline DB Curl	3	10-12	60s	@ DB · Full stretch. Test week — beat Week 4 by load or reps.
Hammer Curl	3	10-12	60s	@ DB · Neutral grip. Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
Hack Squat	4	8-10	120s	@ RPE 8 · Full depth. Test week — beat Week 4 by load or reps.
Romanian Deadlift	4	8-10	90s	@ RPE 8 · Slow eccentric. Test week — beat Week 4 by load or reps.
Walking Lunge	3	10/leg	75s	@ DB · Long stride. Test week — beat Week 4 by load or reps.
Seated Leg Curl	3	12	60s	@ machine · Squeeze. Test week — beat Week 4 by load or reps.
Standing Calf Raise	4	10-12	45s	@ machine · Pause at top. Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Shoulders/Arms

Intermediate Aesthetic / Bodybuilding — Shoulders/Arms. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Seated DB Press	4	8-10	90s	@ RPE 8 · Full ROM. Test week — beat Week 4 by load or reps.
Cable Lateral Raise	4	12-15	45s	@ cable · Slow control. Test week — beat Week 4 by load or reps.
Rear Delt Fly (machine)	4	12-15	45s	@ machine · Elbows high. Test week — beat Week 4 by load or reps.
Barbell Shrug	3	10-12	60s	@ BB · No neck strain. Test week — beat Week 4 by load or reps.
Cable Face Pull	3	12-15	45s	@ cable · External rotate. Test week — beat Week 4 by load or reps.

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