A Practical Overview for Building Aesthetics

Firstly, let's keep it simple—intention and consistency matter more than complicated strategies. However, understanding a little bit of biomechanics and the origin and insertion of where muscles attach to joints and the nutrients foods provide can enhance your training, recovery, and overall body awareness.

Building Muscle

By understanding how your muscles and joints work, you can better identify the range of motion that is most effective and efficient for you in each movement—from the eccentric phase (muscle lengthens) to the concentric phase (muscle shortens). For example, not every exercise needs to be performed as a single-arm movement to gain the range of motion benefits.

Applying mechanical tension (the force generated when a muscle contracts against resistance) through the most effective range of motion will build muscle. Regardless of the rep range (5-30 reps), working close to technical failure (Technical failure is when you can no longer maintain proper form) stimulates muscle growth—the lighter the weight and higher the reps, the closer to failure you need to get.

These reps will be affected not only by load but also by tempo. Studies show that any tempo between 2-8 seconds per rep can build muscle. In my opinion, the focus should be on controlled eccentrics, which come down to skill, and engaged concentrics (squeeze), which improve as your mind-muscle connection develops—allowing faster reps with heavier loads to be executed effectively. Practicing with lighter weights can help build that skill and connection.

This makes rep ranges less straightforward than the common breakdown:

• 5-8 reps: Strength and Hypertrophy

• 8-12 reps: Hypertrophy and balanced strength

• 12-20 reps: Muscle endurance and hypertrophy

• 20-30 reps: High endurance, typically for stabilization or accessory work or random strength tests, or warmups.

While the science technically allows for a wide range (10-240 seconds), most people naturally gravitate toward 20-60 seconds per set when using challenging weights because it best balances mechanical tension and fatigue. This will vary depending on the equipment used and the individual’s skill level.

higher reps/longer sets might benefit beginners more in order to develop the neural connections and skill required to perform the movement effectively.

Volume:

Aim for 4-14 working sets (not warmups) per muscle group per week, starting on the low end and increasing volume as recovery allows, for rare exceptions if reps and sets are performed with a high level of intensity you might need to do more but this is individual and unlikely for the general population — especially when combined with other training and only for athletes.

To build muscle, it's important to balance compound (multi-joint) and isolation (single-joint) movements. While bodybuilding often emphasizes isolations or compound lifts that target specific muscles—often leading to more machine use than free weights—this approach can overlook stabilizers, core engagement, and accessory work, all of which are essential for balanced development. Personally, I recommend developing proficiency with free weights, as this not only builds muscle but also improves overall coordination, control, and strength—allowing you to train more efficiently without needing to dedicate extra time to smaller muscle groups or stabilizing structures.

Compound Movements:

These multi-joint exercises typically fall into the following six movement patterns: 4-10 working sets per week

• Squat (Quadricep Dominant):

  Primary focus on the quadriceps, with varying degrees of glute and hamstring involvement.

  • Barbell Back Squat

  • Barbell Front Squat

  • Barbell Zercher Squat

  • Hack Squat

  • Leg Press

  • Bodyweight Sissy Squat

  • Lunges

  • Bulgarian Split Squat

  • Step ups

    
    

• Hinge (Posterior Chain):

  Emphasizes the hamstrings, glutes, and lower back, promoting hip extension.

  • Conventional Deadlift

  • Sumo Deadlift

  • Stiff-Leg Deadlift

  • Romanian Deadlift (RDL)

  • Trap Bar Deadlift

  • Good Mornings

  • Hip Thrust

  • Back Hyperextensions

  • Kettlebell Swings

    
    

• Vertical Pull (Back): Targets the lats and upper back, promoting scapular depression and shoulder adduction.

  • Pull-Ups (Pronated Grip)

  • Chin-Ups (Supinated Grip)

  • Neutral Grip Pull-Ups

  • Lat Pulldown (Wide Grip)

  • Close-Grip Pulldown

  • Single-Arm Pulldown

  • Assisted Pull-Ups (Machine/Band)

  • Straight-Arm Pulldown

  • Pull-Over (Machine or Dumbbell)

• Vertical Push (Shoulders): Engages the deltoids and triceps, promoting shoulder flexion and scapular elevation.

  • Barbell Overhead Press (Standing or Seated)

  • Dumbbell Overhead Press (Standing or Seated)

  • Push Press

  • Arnold Press

  • Machine Shoulder Press

  • Landmine Press

  • Handstand Push-Ups

  • Single-Arm Dumbbell Press

  • Kettlebell Overhead Press

  • Seated Smith Machine Shoulder Press

• Horizontal Pull (Back): Works the upper back and rear delts, promoting scapular retraction and horizontal abduction.

  • Barbell Bent-Over Row

  • Dumbbell Bent-Over Row

  • Pendlay Row

  • Seal Row

  • Inverted Row

  • Chest-Supported Row

  • Seated Cable Row

  • Single-Arm Dumbbell Row

  • T-Bar Row

  • Machine Row

  • Face Pulls

  • Rear Delt Fly (Reverse Pec Deck)

  • TRX Row

• Horizontal Push (Chest): Targets the chest and triceps, promoting horizontal adduction and pressing strength.

  • Incline Bench Press (barbell, dumbbell, smith machine)

  • Flat Bench Press (barbell, dumbbell, smith machine)

  • Decline Bench Press (barbell, dumbbell, smith machine)

  • Push-Up

  • Weighted Push-Up

  • Chest Press Machine (Incline, flat)

  • Cable Chest Press

  • Chest dips

Isolation movements:

These single joint movements focus on one muscle are optional: 2-4 working sets per muscle per week

Knee Flexion (Hamstrings):

Focuses on bending the knee, targeting the hamstrings.

• Leg Curls (Seated, Lying, Standing)

• Nordic Curls

• Single-Leg Curl (Machine or Band)

• Glute-Ham Raises

Knee Extension (Quadriceps):

Focuses on straightening the knee, targeting the quadriceps.

• Leg Extensions (Machine)

• Single-Leg Extension

• Reverse Nordics

• Sissy Squats (Bodyweight Focused)

Hip Adduction (Adductors):

Brings the leg toward the midline, targeting the inner thighs.

• Adductor Machine (Seated or Standing)

• Copenhagen Plank Variations

• Cable Hip Adductions

• Side-Lying Adduction (Leg Lifts)

• Standing Adduction with Bands

Hip Abduction (Upper Glute/Glute Medius):

Moves the leg away from the midline, targeting the glute medius.

• Abductor Machine

• Banded Lateral Walks (Monster Walks)

• Standing Cable Hip Abduction

• Clamshells (Banded or Bodyweight)

• Side-Lying Leg Raises

Elbow Flexion (Biceps):

Focuses on bending the elbow, targeting the biceps.

• Bicep Curls (Dumbbell, Barbell, Cable)

• Hammer Curls

• Concentration Curls

• Preacher Curls

• Spider Curls

• Incline Dumbbell Curls

• Cable Curl Variations (Straight Bar, Rope, EZ-Bar)

Elbow Extension (Triceps):

Focuses on straightening the elbow, targeting the triceps.

• Tricep Pushdowns (Rope, V-Bar, Straight Bar)

• Overhead Tricep Extension (Dumbbell, Cable)

• Skull Crushers (EZ-Bar, Dumbbell)

• Tricep Kickbacks

• Cable Tricep Extensions (Single Arm)

• Bench Dips

• Single Arm Cable Pushdown

Shoulder Abduction (Lateral Deltoid):

Raises the arm to the side, targeting the lateral deltoids.

• Lateral Raises (Dumbbell, Cable)

• Single-Arm Cable Lateral Raises

• Machine Lateral Raises

• Leaning Lateral Raises

Shoulder Flexion (Anterior Deltoid):

Raises the arm forward, targeting the front of the shoulders.

• Front Raises (Dumbbell, Barbell, Cable)

• Alternating Dumbbell Front Raises

• Plate Front Raises

• Single Arm Cable Front Raise

• Incline Front Raises

Shoulder Extension (Posterior Deltoid):

Pulls the arm backward from a neutral position, targeting the rear delts.

• Cable Rear Delt Kickback (arm starts by the side, pulls directly backward)

• Straight-Arm Kickback (Cable or Band)

• Single-Arm Cable Rear Delt Pull-Back (low to back)

• Resistance Band Rear Delt Pull-Back

• Dumbbell Shoulder Extension on Incline Bench

Horizontal Shoulder Abduction (Posterior Deltoid/Rhomboids):

Moves the arms away from the midline in the horizontal plane, targeting the upper back.

• Reverse Pec Deck

• Reverse Flyes (Dumbbell, Cable)

• Face Pulls (Rope, Band)

• Banded Pull-Aparts

• Bent-Over Cable Reverse Fly

• Rear Delt Cable Fly (High Pulley)

Horizontal Shoulder Adduction (Pectoralis Major):

Brings the arms together in front of the body, targeting the chest.

• Pec Flyes (Dumbbell, Cable, Machine)

• Incline Cable Flyes

• Cable Crossover

• Single-Arm Cable Chest Fly

• Incline Dumbbell Fly

• Pec Deck Machine

Programs:

There are many effective ways to structure your training to hit the required weekly volume. Most programs aim for 4 days per week this is because it replicates most professional bodybuilders which also probably do more volume than the average would need. If you're training 4+ days per week, individual workouts typically shouldn’t exceed 30 minutes—unless you're adding focused core work, mobility, or conditioning.

Below are some of the more popular training splits:

Bro Split

• Structure: One muscle group per day (e.g., Chest, Back, Shoulders, Arms, Legs)

• Frequency: Each muscle once per week, up to 5 days

CHEST	LEGS	BACK	SHOULDERS	ARMS
2 X Horizontal Push	2 X Squat	2 X Horizontal Pull	2 X Vertical Push	2 X Elbow Flexion
2 X Horizontal Push	2 X Hinge	2 X Vertical Pull	2 X Shoulder* Flexion	2 X Elbow Extension
2 X Horizontal Shoulder Adduction	2 X Squat	2 X Horizontal Pull	2 X Shoulder Abduction
	2 X Hinge	2 X Vertical Pull	2 X Shoulder Extension
	2 X Knee Flexion	2 X Horizontal Shoulder Abduction
	2 X Knee Extension
	2 X Hip Abduction*
	2 X Hip Adduction*

*Optional

** Calves and tibialis to be added in

Push / Pull / Legs (PPL)

• Structure:

  • Push: Chest, Shoulders, Triceps

  • Pull: Back, Biceps

  • Legs: Quads, Hamstrings, Glutes, Calves

• Frequency: 3–6 days/week

  
  

Push	Pull	Legs
2 X Horizontal Push	2 X Horizontal Pull	2 X Squat
2 X Horizontal Push	2 X Vertical Pull	2 X Hinge
2 X Horizontal Shoulder Adduction	2 X Horizontal Pull	2 X Squat
2 X Vertical Push	2 X Vertical Pull	2 X Hinge
2 X Shoulder* Flexion	2 X Horizontal Shoulder Abduction	2 X Knee Flexion
2 X Shoulder Abduction	2 X Elbow Flexion	2 X Knee Extension
2 X Elbow Extension	2 X Shoulder Extension	2 X Hip Abduction*
		2 X Hip Adduction*

*Optional

** Calves and tibialis to be added in

Upper / Lower

• Structure:

  • Upper Body: All upper body muscles

  • Lower Body: All lower body muscles

• Frequency: 2–4 days/week

Upper	Lower	Upper	Lower
2 X Horizontal Pull	2 X Squat	2 X Horizontal Push	2 X Hinge
2 X Horizontal Push	2 X Hinge	2 X Horizontal Pull	2 X Squat
2 X Vertical Pull	2 X Knee Extension	2 X Vertical Push	2 X Knee Flexion
2 X Vertical Push	2 X Hip Adduction	2 X Vertical Pull	2 X Hip Abduction
2 X Horizontal Shoulder Adduction	2 X Ankle Flexion	2 X Horizontal Shoulder Abduction	2 X Ankle Extension
2 X Shoulder Abduction	2 X Ankle Extension	2 X Elbow Flexion	2 X Ankle Flexion
2 X Elbow Extension		2 X Shoulder Extension
		2 X Shoulder Flexion*

Anterior / Posterior

• Structure:

  • Anterior: Quads, chest, front delts, biceps

  • Posterior: Glutes, hamstrings, back, rear delts, triceps

• Frequency: 2–4 days/week

Anterior	Posterior	Anterior	Posterior
2 X Squat	2 X Hinge	2 X Vertical Push	2 X Vertical Pull
2 X Horizontal Push	2 X Horizontal Pull	2 X Squat	2 X Hinge
2 X Knee Extension	2 X Knee Flexion	2 X Horizontal Push	2 X Horizontal Pull
2 X Vertical Push	2 X Vertical Pull	2 X Hip Adduction	2 X Hip Abduction
2 X Elbow Flexion	2 X Elbow Extension	2 X Shoulder Abduction	2 X Shoulder Extension
2 X Horizontal Shoulder Adduction	2 X Horizontal Shoulder Abduction

*Optional

** Calves and tibialis to be added in

Full Body

• Structure: Each session targets the full body

• Frequency: 2–6 days/week

FULL BODY 1	FULL BODY 2
2 X Squat	2 X Hinge
2 X Horizontal Pull	2 X Vertical Push
2 X Horizontal Push	2 X Vertical Pull
2 X Hinge	2 X Squat
2 X Vertical Pull	2 X Horizontal Push
2 X Vertical Push	2 X Horizontal Pull
2 X Knee Extension	2 X Knee Flexion
2 X Horizontal Shoulder Abduction	2 X Horizontal Shoulder Adduction
2 X Hip Abduction*	2 X Hip Adduction*
2 X Elbow Extension	2 X Elbow Flexion
2 X Shoulder Abduction*	2 X Shoulder Extension*
	2 X Shoulder Flexion*

*Optional

** Calves and tibialis to be added in

FULL BODY 1	FULL BODY 2	FULL BODY 3	FULL BODY 4
1 X Squat	1 X Hinge	1 X Vertical Push	1 X Horizontal Push
1 X Vertical Pull	1 X Horizontal Pull	1 X Vertical Pull	1 X Horizontal Pull
1 X Vertical Push	1 X Horizontal Push	1 X Squat	1 X Hinge
1 X Hinge	1 X Squat	1 X Horizontal Push	1 X Vertical Push
1 X Horizontal Pull	1 X Vertical Pull	1 X Horizontal Pull	1 X Vertical Pull
1 X Horizontal Push	1 X Vertical Push	1 X Hinge	1 X Squat
1 X Knee Extension	1 X Knee Flexion	1 X Knee Extension	1 X Knee Flexion
1 X Horizontal Shoulder Abduction	1 X Horizontal Shoulder Adduction	1 X Horizontal Shoulder Abduction	1 X Horizontal Shoulder Adduction
1 X Elbow Extension	1 X Elbow Flexion	1 X Elbow Extension	1 X Elbow Flexion
1 X Shoulder Extension*	1 X Shoulder Abduction*	1 X Shoulder Extension*	1 X Shoulder Abduction*
1 X Hip Abduction*	1 X Shoulder Flexion*	1 X Hip Abduction*	1 X Shoulder Flexion*
	1 X Hip Adduction*		1 X Hip Adduction*

*Optional

** Calves and tibialis to be added in

FULL BODY 1	FULL BODY 2	FULL BODY 3	FULL BODY 4	FULL BODY 5	FULL BODY 6
1 X Horizontal Push	1 X Squat	1 X Horizontal pull	1 X Vertical Push	1 X Hinge	1 X Vertical Pull
1 X Horizontal Pull	1 X Horizontal Push	1 X Hinge	1 X Vertical Pull	1 X Horizontal Push	1 X Squat
1 X Vertical Push	1 X Hinge	1 X Vertical Pull	1 X Horizontal Push	1 X Squat	1 X Horizontal pull
1 X Vertical Pull	1 X Vertical Push	1 X Squat	1 X Horizontal Pull	1 X Vertical Push	1 X Hinge
1 X Knee Flexion	1 X Horizontal Shoulder Abduction	1 X Horizontal Shoulder Adduction	1 X Hip Adduction	1 X Horizontal Shoulder Abduction	1 X Horizontal Shoulder Adduction
1 X Knee Extension	1 X Elbow Flexion	1 X Shoulder Flexion	1 X Hip Abduction	1 X Elbow Flexion	1 X Shoulder Flexion
1 X Hip Abduction	1 X Shoulder Extension	1 X Shoulder Abduction	1 X Knee Extension	1 X Shoulder Extension	1 X Shoulder Abduction
1 X Hip Adduction		1 X Elbow Extension	1 X Knee Flexion		1 X Elbow Extension

*Optional

Training 4-6 days per week opens up a lot of flexibility. Across all the program examples covered, a structure of 4 sets of compound lifts and 2 sets of isolation work per week tends to work well—especially for those without significant imbalances or injuries. If you do have weaknesses or limitations, it’s not only okay but smart to adjust volume and exercise selection to address those areas.

The leg portion of a full-body or posterior/anterior routine can be adjusted to align with other leg-dominant activities like running or cycling. Since the legs are heavily involved in cardio, it’s important to find a balance—using higher volume at lower intensity may help support both strength and endurance without excessive fatigue.

You don’t have to include isolation exercises to build a balanced physique. Well-executed compound movements engage the entire body and are often sufficient. However, if you’re dealing with significant muscle imbalances or recovering from injury, isolation work can offer added benefits.

In addition to weight training, incorporating daily low-impact cardio (around 30 minutes) can significantly benefit overall health, recovery, and body composition. It also lays a solid foundation for transitioning into more hybrid training styles—where strength and endurance are both prioritized. Whether it's brisk walking, cycling, or incline treadmill work, this consistent aerobic base helps improve work capacity and makes your training more adaptable over time.

Nutrition

While balanced nutrition and adequate micronutrient intake are important (which I cover in detail [here]), when it comes to aesthetics, the primary focus shifts to macronutrients and caloric intake. These are the main drivers of body composition—whether you're aiming to build muscle, lose fat, or maintain your physique.

Although bulking and cutting cycles are common in the aesthetics world, I’ve generally followed a “main gaining” approach—maintaining roughly the same body fat percentage while building muscle over time. This is done by following the principles and macro targets below:

• Protein: ~1 gram per pound of lean body mass

• Fat: 50–100 grams (depending on current body mass)

• Carbohydrates: Fill the remainder of your daily calories

I also advocate reducing body fat before transitioning to a main gaining phase. Even for those looking to bulk, I recommend avoiding body fat levels above 20% for males and 28–30% for females. If you're above those ranges, focus on fat loss first—this will make your muscle-building phase more effective and healthier in the long run.

I take an “earn your carbs” mindset—meaning if I increase physical activity, I increase carbs to support recovery and performance. I don’t overcomplicate it: if I notice I’m gaining fat, I reduce food slightly. If I’m leaning out too much, feeling constantly hungry, or not recovering well, I increase intake.

As your body changes, so will your energy needs. Your BMR (Basal Metabolic Rate) may rise, and your NEAT (Non-Exercise Activity Thermogenesis)—like walking more simply because you feel more energetic—can also increase, raising your overall daily calorie expenditure beyond just workouts.

Supplements

While a solid diet should always come first, supplements can help fill in nutritional gaps or support more demanding training schedules.

• Performance supplements like whey protein and carb powders are useful for athletes or those training at higher intensities, helping meet daily macronutrient targets more conveniently.

• Other performance boosters such as creatine, beta-alanine, and citrulline malate may help increase training intensity by improving energy, reducing fatigue, and supporting blood flow.

• Additionally, micronutrient support—such as vitamin D, magnesium, zinc, K2, omega 3, boron, iron and B12 for those deficient —can assist in overall health, hormone function, and recovery, especially if diet or lifestyle makes deficiencies likely.

Supplements should support your goals, not replace good nutrition, sleep, or training consistency, my recommended supps and full breakdown can be found in this linked post.

Conclusion

At the end of the day, results come down to consistency, intention, and smart progression—not perfection. While understanding biomechanics, volume, and recovery principles can accelerate your progress, what matters most is that you show up regularly and train with purpose.

Whether your goal is aesthetics, strength, or overall health, focus on the fundamentals: train with intensity, move with control, fuel your body, and recover well. Refine your execution over time. Educate yourself enough to make informed decisions, but avoid paralysis by analysis—your body responds to effort, not overthinking.

Build your base with effective compound movements, supplement with isolation work as needed, and structure your routine to suit your lifestyle and goals. Support that training with mindful nutrition and, if necessary, targeted supplementation to fill in the gaps—not as a shortcut, but as a complement to solid habits.

Fitness is a lifelong process. Master the basics, stay adaptable, and you’ll continue to progress—not just in the gym, but in every area of life your training supports.