How to Train for Aesthetics (plus a sample 7-day workout split)

I can’t remember where I first heard this, but I believe it’s true: at some level, we’re all working out to look better naked. Here’s how to train for aesthetics, look better nude and push your limits (yep, all at once!).

Sure. Most of us have less one-dimensional goals we’re working towards. BUT, I’d argue that zero percent of the women I work with (including myself), would say “no thanks, I’ll pass”, to the opportunity to look better in their birthday suits. And there is absolutely nothing wrong with that.

What does it mean to train for aesthetics? It means that you train for looks. It’s the premise behind fitness and physique competitions. Aesthetics isn’t about strength, or endurance, or even sport performance (though those can be side benefits to a degree). When you train for aesthetics you train specifically to look, well, great.

What does it means to train for aesthetics?

Maximize hypertrophy. Decrease fat. That’s aesthetics in a nutshell. It’s all about shape, size, symmetry and balance. As a result, you might not be the strongest babe on the gym floor, and your might not be the fastest. But yo won’t be the weakest or the slowest either. You just might look sexier.

When you train to attain a specific goal you have to tailor your workout regiment. Runners run to prepare for a marathon. Strong(wo)men lift massive amounts of weight to be able to harness themselves to a semi and move it as far as they can go. Body builders build their bodies.

It takes a special kind of training to attain a high level of aesthetics. Your rep and set count, the weight you lift, the specific exercises and combinations you choose, the rests that you take and the food that you eat all play a role.

Aesthetic Variable #1: Volume

While endurance athletes shoot for maximum volume, and strength athletes shoot for maximum weight, if aesthetics is your goal than you’re volume range is more middle ground. The ideal volume range for hypertrophy is 3-4 sets of 6-12 reps. It’s a good idea to sprinkle in some lighter, higher rep sets and heavier, lower rep sets but the majority of your sets should fall within the 6-12 rep range.

Aesthetic Variable #2: Balance

Symmetry and balance play a big role in aesthetics. When you train for aesthetics, you pay attention to how your upper body looks in comparison to your lower body, how your triceps looks in comparison to your biceps, and so on.

Total body lifts like squats and deadlifts are important, but the key to physique training is using unilateral movements. Unilateral movements, like single arm rows, step ups and single leg deadlifts, train one side of the body at a time. Unilateral training ensures symmetry and balance.

Aesthetic Variable #3: Proportion

Similarly, play with proportion to develop the physique you’re looking for. When you train to look good naked you pinpoint that areas that aren’t where you want them to be and you target your training to that area.

For example, if you want a small waist you could either a) have a rib removed (don’t do that, I’m kidding), b) dial in your diet (more on that below), or c) build broader shoulders to get that V-tapered look.

Similarly, if your shoulders are already broad and built, you may want to focus on building your glutes and legs to balance your look.

Aesthetic Variable #4: Conditioning and Cardio

All of us have muscle. Some of us even have 6-pack abs. But you won’t see that muscle definition or those washboard abs with a high body fat percentage. The key here is to lose body fat without sacrificing muscle.

First, focus on your rest intervals during strength training workouts. If you spend 2-3 minutes in between sets, consider decreasing your rest interval considerably. While a 2-3 minute rest is important when you are lifting at max capacity, you don’t need quiet as much rest in between sets when you are lifting at 60-80%.

For larger muscle groups limit your rest to 45-60 seconds. For smaller muscle groups limit your rest to 30-45 seconds. You should even consider supersets and cardio acceleration to increase cardiovascular fitness and caloric burn.

Second, let’s talk about cardio. While going for a 5 mile run a few times a week will certainly burn calories, you might be sacrificing more muscle than you want to get those miles in. Plus, as soon as your stop running, you stop burning calories.

Consider adding HIIT to your weekly routine. HIIT, high intensity interval training combines bursts of maximum effort work with short rest/recovery intervals. You might not burn as many in-workout calories as you would on a 5 mile run, but you’ll continue to burn calories through out the day and those calories seriously add up. Plus, research has shown that HIIT is a great way to improve cardiovascular fitness without sacrificing hard earned muscle.

Aesthetic Variable #5: Diet

Which brings us to this: diet. A dialed in diet is a key component to a better aesthetic physique.

If you want to see that hard earned muscle…

If you want to show off the abs you’ve crunched your way to building…

It you want that Greek goddess small waist, bigger booty and broader shouldered look to be obvious…

You have to clean up your diet. That means limiting if not eliminating processed foods that are high in calorie, sugar, sodium and additives and low in nutrients. Watch your portion sizes – losing fat to improve your physique takes discipline. Make sure that you eat ample protein spread out through the day: .8-1 gram of protein per pound of lean body weight. Stay hydrated. The last two tips are especially important as you decrease calories to lose fat.

>> Get my favorite Nutrition Guidelines to Build Lean Muscle

Aesthetic Variable #6: Progressive Overload

And of course you know that to progress and continue to see results you need to consistently challenge your body and muscles. How do you do that while staying within the ideal hypertrophy range for aesthetics? I’ll show you…

After your warm up and warm up sets, aim for the bottom of the rep range. For set 1, pick up a weight that you can only complete 6-8 reps with. As you progress through your sets, gradually increase the your reps and decrease the weight lifted.

For example:

• Warm up set
• Set 1: 6-8 reps at 70-80% of your maximum effort
• Set 2: 8-10 reps with a slightly lighter weight…
• Set 3: 8-10 reps
• Set 4: 10-12 reps

Yes, by set 4 the weight you lift will be lighter, but it won’t be easier because your muscles are tired and you’re completing more reps.

Want real results, real fast? Check out this article.

7-Day Routine to Train for Aesthetics

When it comes to this kind of physique training, split training in some form is your best bet. While total body training isn’t completely off limits, it’s not the most efficient way to train for a top-notch aesthetic.

There are a variety of split routines that can work for aesthetics: upper/lower body split, body part split, push/pull/leg day splits. Choose one that works for you depending on how long you’ve been training for, how many days a week you train, how long you train for, how well you recover, and of course what keeps you interested.

This 7-Day Routine for Aesthetics is based on a traditional bodybuilding split. This is a challenging sample program. If you like to spend time at the gym and don’t mind high volume training, you’ll get a lot out of this fitness plan.

Day 1 – Legs, Calves and Abs

• Barbell Squats: 4 sets of 6-10 reps
• Bulgarian Split Squats: 3 sets of 8-12 reps
• Single Leg Leg Press: 3 sets of 8-12 reps
• Standing Calf Raises: 3 sets of 8-15 reps
• Reverse Crunches: 3 sets of 8-15 reps
• Cable Oblique Crunches: 3 sets of 8-12 reps

Day 2 – Back and Biceps

• Bent Over Barbell Rows: 4 sets of 6-10 reps
• Chin Ups: 3 sets of 6-12 reps
• EZ Bar Curls: 3 sets of 8-12 reps
• Alternating Hammer Curls: 3 sets of 8-12 reps
• Back Extensions: 3 sets of 8-15 reps
• Single Arm Lat Pull Downs: 3 sets of 8-15 reps

Day 3 – HIIT

Sprint Intervals: 30 seconds at near maximum effort followed by 30 seconds of full recovery = 1 round. Repeat for 12-20 rounds, depending on your fitness level.

Your choice of cardio: running, rowing, cycling, jump rope, step mill.

Day 4 – Rest

Day 5 – Chest, Triceps and Abs

• Bench Press: 4 sets of 6-10 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Flat Bench Flyes: 3 sets of 8-12 reps
• Overhead Tricep Extensions: 4 sets of 8-12 reps
• Tricep Pushdowns: 3 sets of 10-12 reps
• Hanging or Lying Leg Raises: 3 sets of 8-12 reps
• Decline Crunches: 3 sets of 8-12 reps

Day 6 – Glutes, Shoulders and Abs

• Deadlifts: 4 sets of 6-10 reps
• Hip Thrusts: 3 sets of 8-10 reps
• Single Leg Lying Leg Curls: 3 sets of 6-12 reps
• Overhead Shoulder Press: 4 sets of 8-12 reps
• Cable Face Pulls: 3 sets of 8-12 reps
• Single Arm Side Lateral Raises: 3 sets of 8-12 reps

Day 7 – HIIT

Tabata Intervals: 20 seconds at near maximum effort followed by 10 seconds of full recovery x 8 sets = 1 round.

1 round of Tabata
2 minute recovery period
1 round of Tabata
2 minute recovery period
1 round of Tabata
2 minute recovery period
1 round of Tabata
2 minute recovery period

Your choice of cardio: running, rowing, or cycling.