Aesthetics Program • Low Volume • Upper Focus

This program are for the rats wanting to look good but don’t want to spend over an hour in the gym. This is low volume. Each workout takes 30 min, and mostly hits upper body. Your gains won’t be as great as other ones, but to some that wont matter. You will grow (but your legs will lag). 

When spread over the week it’s on/off/on/off/on/on/off

This is tailored for the people wanting the easy way out - The program people think is the shortcut to gains. Those who want the beach body, to look good shirtless, fill out their sleeves and achieve that f-boy aesthetic.



Please don’t run this longer than 3 months. You’ll end up looking like Johnny Bravo and you will wish you had incorporated some lower back movements. 
Run a properly balanced program after a few weeks, unless you are a total degenerate .

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Week 1

Incline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Incline Chest Fly (Dumbbell)

Preacher Curl (Barbell)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Upper Chest Focus

Wide Grip Lat Pulldown

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Skull Crusher (Dumbbell)

Hammer Curl

Face Pull

Upper Back Focus

Overhead Press (Barbell)

Shoulder Focus

Romanian Deadlift (Barbell)

Hack Squat

Leg Extension

Standing Calf Raise

Legs & Lower Back

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