aesthetic

Aesthetic Bodybuilding Advanced 3

6 weeks 24 workouts 4 days/week advanced

About this program

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

Program breakdown

Week 1 preview

Barbell Bench Press
5 × 6-8@ RPE 9Rest 120s
Incline DB Press
4 × 8-10@ RPE 9Rest 90s
Weighted Dip
4 × 6-8@ +Rest 90s
Cable Crossover
4 × 12-15@ cableRest 60s
Triceps Rope Pushdown (drop)
3 × 10 + 10@ cableRest 60s

Aesthetic Bodybuilding Advanced 3

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

Week 1

Day 1 · Week 1 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	6-8	120s	@ RPE 9 · Retract, arch. Baseline week — set working weights ~RPE 6-7.
Incline DB Press	4	8-10	90s	@ RPE 9 · Full stretch. Baseline week — set working weights ~RPE 6-7.
Weighted Dip	4	6-8	90s	@ + · Chest lean. Baseline week — set working weights ~RPE 6-7.
Cable Crossover	4	12-15	60s	@ cable · Squeeze 1s. Baseline week — set working weights ~RPE 6-7.
Triceps Rope Pushdown (drop)	3	10 + 10	60s	@ cable · Drop set final. Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	5	5-7	120s	@ + · Full ROM. Baseline week — set working weights ~RPE 6-7.
Barbell Row	4	6-8	90s	@ RPE 9 · Strict. Baseline week — set working weights ~RPE 6-7.
Chest-Supported T-Bar Row	4	8-10	75s	@ RPE 9 · Squeeze. Baseline week — set working weights ~RPE 6-7.
Straight-Arm Pulldown	3	12-15	60s	@ cable · Lat focus. Baseline week — set working weights ~RPE 6-7.
Preacher Curl	4	8-10	60s	@ BB/EZ · Slow eccentric. Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
High-Bar Back Squat	5	6-8	150s	@ RPE 9 · Full depth. Baseline week — set working weights ~RPE 6-7.
Bulgarian Split Squat	4	8/leg	75s	@ DB · Deep stretch. Baseline week — set working weights ~RPE 6-7.
Lying Leg Curl	4	10-12	60s	@ machine · Squeeze. Baseline week — set working weights ~RPE 6-7.
Hip Thrust	4	8-10	120s	@ BB · Ribs down. Baseline week — set working weights ~RPE 6-7.
Standing Calf Raise	5	10-12	45s	@ machine · Full stretch. Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Shoulders/Arms

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

Exercise	Sets	Reps	Rest	Notes
Standing Overhead Press	5	5-7	120s	@ RPE 9 · Squeeze glutes. Baseline week — set working weights ~RPE 6-7.
Behind-Neck Press (seated, controlled)	3	8-10	90s	@ BB · Only if mobility allows. Baseline week — set working weights ~RPE 6-7.
Cable Lateral Raise	5	12-15	45s	@ cable · Slow tempo. Baseline week — set working weights ~RPE 6-7.
Reverse Pec Deck	4	12-15	45s	@ machine · Squeeze. Baseline week — set working weights ~RPE 6-7.
Barbell Shrug	4	10-12	60s	@ BB · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	6-8	120s	@ RPE 9 · Retract, arch. Add 2.5-5% load or 1 rep vs Week 1.
Incline DB Press	4	8-10	90s	@ RPE 9 · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Dip	4	6-8	90s	@ + · Chest lean. Add 2.5-5% load or 1 rep vs Week 1.
Cable Crossover	4	12-15	60s	@ cable · Squeeze 1s. Add 2.5-5% load or 1 rep vs Week 1.
Triceps Rope Pushdown (drop)	3	10 + 10	60s	@ cable · Drop set final. Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	5	5-7	120s	@ + · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Barbell Row	4	6-8	90s	@ RPE 9 · Strict. Add 2.5-5% load or 1 rep vs Week 1.
Chest-Supported T-Bar Row	4	8-10	75s	@ RPE 9 · Squeeze. Add 2.5-5% load or 1 rep vs Week 1.
Straight-Arm Pulldown	3	12-15	60s	@ cable · Lat focus. Add 2.5-5% load or 1 rep vs Week 1.
Preacher Curl	4	8-10	60s	@ BB/EZ · Slow eccentric. Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
High-Bar Back Squat	5	6-8	150s	@ RPE 9 · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Bulgarian Split Squat	4	8/leg	75s	@ DB · Deep stretch. Add 2.5-5% load or 1 rep vs Week 1.
Lying Leg Curl	4	10-12	60s	@ machine · Squeeze. Add 2.5-5% load or 1 rep vs Week 1.
Hip Thrust	4	8-10	120s	@ BB · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.
Standing Calf Raise	5	10-12	45s	@ machine · Full stretch. Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Shoulders/Arms

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

Exercise	Sets	Reps	Rest	Notes
Standing Overhead Press	5	5-7	120s	@ RPE 9 · Squeeze glutes. Add 2.5-5% load or 1 rep vs Week 1.
Behind-Neck Press (seated, controlled)	3	8-10	90s	@ BB · Only if mobility allows. Add 2.5-5% load or 1 rep vs Week 1.
Cable Lateral Raise	5	12-15	45s	@ cable · Slow tempo. Add 2.5-5% load or 1 rep vs Week 1.
Reverse Pec Deck	4	12-15	45s	@ machine · Squeeze. Add 2.5-5% load or 1 rep vs Week 1.
Barbell Shrug	4	10-12	60s	@ BB · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	6-8	120s	@ RPE 9 · Retract, arch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Incline DB Press	4	8-10	90s	@ RPE 9 · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Dip	4	6-8	90s	@ + · Chest lean. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Crossover	4	12-15	60s	@ cable · Squeeze 1s. Add another 2.5-5% or 1-2 reps. Sleep hard.
Triceps Rope Pushdown (drop)	3	10 + 10	60s	@ cable · Drop set final. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	5	5-7	120s	@ + · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Barbell Row	4	6-8	90s	@ RPE 9 · Strict. Add another 2.5-5% or 1-2 reps. Sleep hard.
Chest-Supported T-Bar Row	4	8-10	75s	@ RPE 9 · Squeeze. Add another 2.5-5% or 1-2 reps. Sleep hard.
Straight-Arm Pulldown	3	12-15	60s	@ cable · Lat focus. Add another 2.5-5% or 1-2 reps. Sleep hard.
Preacher Curl	4	8-10	60s	@ BB/EZ · Slow eccentric. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
High-Bar Back Squat	5	6-8	150s	@ RPE 9 · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Bulgarian Split Squat	4	8/leg	75s	@ DB · Deep stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Lying Leg Curl	4	10-12	60s	@ machine · Squeeze. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hip Thrust	4	8-10	120s	@ BB · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.
Standing Calf Raise	5	10-12	45s	@ machine · Full stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Shoulders/Arms

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

Exercise	Sets	Reps	Rest	Notes
Standing Overhead Press	5	5-7	120s	@ RPE 9 · Squeeze glutes. Add another 2.5-5% or 1-2 reps. Sleep hard.
Behind-Neck Press (seated, controlled)	3	8-10	90s	@ BB · Only if mobility allows. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Lateral Raise	5	12-15	45s	@ cable · Slow tempo. Add another 2.5-5% or 1-2 reps. Sleep hard.
Reverse Pec Deck	4	12-15	45s	@ machine · Squeeze. Add another 2.5-5% or 1-2 reps. Sleep hard.
Barbell Shrug	4	10-12	60s	@ BB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	6-8	120s	@ RPE 9 · Retract, arch. Peak intensity week — push top sets.
Incline DB Press	4	8-10	90s	@ RPE 9 · Full stretch. Peak intensity week — push top sets.
Weighted Dip	4	6-8	90s	@ + · Chest lean. Peak intensity week — push top sets.
Cable Crossover	4	12-15	60s	@ cable · Squeeze 1s. Peak intensity week — push top sets.
Triceps Rope Pushdown (drop)	3	10 + 10	60s	@ cable · Drop set final. Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	5	5-7	120s	@ + · Full ROM. Peak intensity week — push top sets.
Barbell Row	4	6-8	90s	@ RPE 9 · Strict. Peak intensity week — push top sets.
Chest-Supported T-Bar Row	4	8-10	75s	@ RPE 9 · Squeeze. Peak intensity week — push top sets.
Straight-Arm Pulldown	3	12-15	60s	@ cable · Lat focus. Peak intensity week — push top sets.
Preacher Curl	4	8-10	60s	@ BB/EZ · Slow eccentric. Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
High-Bar Back Squat	5	6-8	150s	@ RPE 9 · Full depth. Peak intensity week — push top sets.
Bulgarian Split Squat	4	8/leg	75s	@ DB · Deep stretch. Peak intensity week — push top sets.
Lying Leg Curl	4	10-12	60s	@ machine · Squeeze. Peak intensity week — push top sets.
Hip Thrust	4	8-10	120s	@ BB · Ribs down. Peak intensity week — push top sets.
Standing Calf Raise	5	10-12	45s	@ machine · Full stretch. Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Shoulders/Arms

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

Exercise	Sets	Reps	Rest	Notes
Standing Overhead Press	5	5-7	120s	@ RPE 9 · Squeeze glutes. Peak intensity week — push top sets.
Behind-Neck Press (seated, controlled)	3	8-10	90s	@ BB · Only if mobility allows. Peak intensity week — push top sets.
Cable Lateral Raise	5	12-15	45s	@ cable · Slow tempo. Peak intensity week — push top sets.
Reverse Pec Deck	4	12-15	45s	@ machine · Squeeze. Peak intensity week — push top sets.
Barbell Shrug	4	10-12	60s	@ BB · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	6-8	120s	@ RPE 9 · Retract, arch. Deload-adjacent: reduce load ~10%, keep reps.
Incline DB Press	4	8-10	90s	@ RPE 9 · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Dip	4	6-8	90s	@ + · Chest lean. Deload-adjacent: reduce load ~10%, keep reps.
Cable Crossover	4	12-15	60s	@ cable · Squeeze 1s. Deload-adjacent: reduce load ~10%, keep reps.
Triceps Rope Pushdown (drop)	3	10 + 10	60s	@ cable · Drop set final. Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	5	5-7	120s	@ + · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Barbell Row	4	6-8	90s	@ RPE 9 · Strict. Deload-adjacent: reduce load ~10%, keep reps.
Chest-Supported T-Bar Row	4	8-10	75s	@ RPE 9 · Squeeze. Deload-adjacent: reduce load ~10%, keep reps.
Straight-Arm Pulldown	3	12-15	60s	@ cable · Lat focus. Deload-adjacent: reduce load ~10%, keep reps.
Preacher Curl	4	8-10	60s	@ BB/EZ · Slow eccentric. Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
High-Bar Back Squat	5	6-8	150s	@ RPE 9 · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Bulgarian Split Squat	4	8/leg	75s	@ DB · Deep stretch. Deload-adjacent: reduce load ~10%, keep reps.
Lying Leg Curl	4	10-12	60s	@ machine · Squeeze. Deload-adjacent: reduce load ~10%, keep reps.
Hip Thrust	4	8-10	120s	@ BB · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.
Standing Calf Raise	5	10-12	45s	@ machine · Full stretch. Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Shoulders/Arms

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

Exercise	Sets	Reps	Rest	Notes
Standing Overhead Press	5	5-7	120s	@ RPE 9 · Squeeze glutes. Deload-adjacent: reduce load ~10%, keep reps.
Behind-Neck Press (seated, controlled)	3	8-10	90s	@ BB · Only if mobility allows. Deload-adjacent: reduce load ~10%, keep reps.
Cable Lateral Raise	5	12-15	45s	@ cable · Slow tempo. Deload-adjacent: reduce load ~10%, keep reps.
Reverse Pec Deck	4	12-15	45s	@ machine · Squeeze. Deload-adjacent: reduce load ~10%, keep reps.
Barbell Shrug	4	10-12	60s	@ BB · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Push

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

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	6-8	120s	@ RPE 9 · Retract, arch. Test week — beat Week 4 by load or reps.
Incline DB Press	4	8-10	90s	@ RPE 9 · Full stretch. Test week — beat Week 4 by load or reps.
Weighted Dip	4	6-8	90s	@ + · Chest lean. Test week — beat Week 4 by load or reps.
Cable Crossover	4	12-15	60s	@ cable · Squeeze 1s. Test week — beat Week 4 by load or reps.
Triceps Rope Pushdown (drop)	3	10 + 10	60s	@ cable · Drop set final. Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Pull

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

Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	5	5-7	120s	@ + · Full ROM. Test week — beat Week 4 by load or reps.
Barbell Row	4	6-8	90s	@ RPE 9 · Strict. Test week — beat Week 4 by load or reps.
Chest-Supported T-Bar Row	4	8-10	75s	@ RPE 9 · Squeeze. Test week — beat Week 4 by load or reps.
Straight-Arm Pulldown	3	12-15	60s	@ cable · Lat focus. Test week — beat Week 4 by load or reps.
Preacher Curl	4	8-10	60s	@ BB/EZ · Slow eccentric. Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Legs

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

Exercise	Sets	Reps	Rest	Notes
High-Bar Back Squat	5	6-8	150s	@ RPE 9 · Full depth. Test week — beat Week 4 by load or reps.
Bulgarian Split Squat	4	8/leg	75s	@ DB · Deep stretch. Test week — beat Week 4 by load or reps.
Lying Leg Curl	4	10-12	60s	@ machine · Squeeze. Test week — beat Week 4 by load or reps.
Hip Thrust	4	8-10	120s	@ BB · Ribs down. Test week — beat Week 4 by load or reps.
Standing Calf Raise	5	10-12	45s	@ machine · Full stretch. Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Shoulders/Arms

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

Exercise	Sets	Reps	Rest	Notes
Standing Overhead Press	5	5-7	120s	@ RPE 9 · Squeeze glutes. Test week — beat Week 4 by load or reps.
Behind-Neck Press (seated, controlled)	3	8-10	90s	@ BB · Only if mobility allows. Test week — beat Week 4 by load or reps.
Cable Lateral Raise	5	12-15	45s	@ cable · Slow tempo. Test week — beat Week 4 by load or reps.
Reverse Pec Deck	4	12-15	45s	@ machine · Squeeze. Test week — beat Week 4 by load or reps.
Barbell Shrug	4	10-12	60s	@ BB · Test week — beat Week 4 by load or reps.

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