Beginners Guide to Aesthetics : 5 day upper lower

This program is beginner friendly upper lower,
5 days a week, 3 upper and 2 lower.

Most beginners hate training legs so it’s low volume on legs. Moderate volume on upper body. Emphasis on chest back and shoulders with adequate arm volume for a proportionate physique. 


Pushing and raising and curling (other than leg curls) exercises should be slow on way down and fast on way up

Pulling should be fast on way down and slow on.way up

Don’t forget to progressively overload

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Lat Pulldown

Leg Curl

Leg Press (45 Degrees)

Leg Extension

Decline Crunch (Weighted)

Sit Up

Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Lat Pulldown (Close Grip)

Incline Fly Press (Dumbbell)

Reverse Pec Deck

Seated Row (Machine)

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