How to Build a Shredded, Aesthetic Physique: No Fluff, Just Results

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This is my practical guide for guys who want real advice from someone who's been through this journey.

I started weightlifting about five years ago with the same goals as you. My life has changed drastically due to this grind, and I’m here to give you the best real advice I can to help you achieve the same.

Who This Guide is For

I'm assuming you're a young male aged 13 to mid-20s who wants to build an attractive body to appeal to the opposite sex. Let me tell you right now, it absolutely works. Building an attractive physique means engaging in resistance training, specifically weightlifting, and focusing on progressive overload—gradually increasing the weight, reps, or duration of your workouts.

Before we begin…

The Hierarchy of Attractive Muscle Groups

1. Abs

Abs are the symbol of Greek gods. Everyone knows what developed abs look like, and they’re a key component of an attractive physique. Focus particularly on your lower abs, as these are often underdeveloped in a typical weightlifting program.

2. Neck

Most people neglect neck training, but a thick, muscular neck significantly enhances your masculine appearance. Your neck is almost always visible, so developing this area will make you look stronger and more mature.

3. Delts (Shoulders)

Specifically, the lateral delts (side of your shoulders) are crucial. Training these with lateral raises will make your shoulders pop, giving you a wider appearance and making your waist look slimmer by comparison.

4. Arms (Including Forearms)

Arms are generally always visible, so any progress here will be noticeable. Don’t neglect your forearms; they add a fine-tuning effect to your physique, similar to how well-developed lower abs do.

5. Back and Legs

While these are essential for a well-rounded physique, they aren't the highest priority for aesthetics. Still, don’t skip these workouts—train back and legs twice a week and make progress.

Diet Tips

Diet is crucial, but it doesn’t have to be overly complicated. Here’s a quick guide:

Aim to be lean: Eat slightly more than you do now—think of adding the equivalent of two slices of toast on top of what you usually eat to gain about half a pound a week.

Eat high protein: Enjoy your meals and snacks. You don’t have to eat chicken, rice, and broccoli exclusively.

Understand the basics: Learn about calories, macronutrients, and how they affect your body. Knowing these basics will help you make better food choices without obsessing over every meal.

Follow the following routine religiously and I guarantee you will have an aesthetic body that every woman desires in no time:

Day One: Chest, Back, and Arms

• One-mile jog warm-up

• Incline dumbbell press – 3 sets of 12 reps

• Dumbbell flye – 3 sets of 12 reps

• Push-up – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

• Dumbbell kickback – 3 sets of 15 reps

• Triceps pushdown – 2 sets of 20 reps

• Bench dip – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Day Two: Biceps, Triceps, and Lats

• One-mile jog warm-up

• One-arm dumbbell row – 3 sets of 12 reps

• Neutral-grip pulldown – 3 sets of 12 reps

• Bentover row – 3 sets of 12 reps

• Dumbbell curl (alternate arms) – 3 sets of 12 reps

• Barbell curl – 3 sets of 12 reps

• Hammer curl – 3 sets of 12 reps

Day Three: Legs + Abs Circuit

• One-mile jog warm-up

• Dumbbell lunge – 3 sets at 30 seconds per leg

• Single-leg hip extension – 3 sets of 15 reps per leg

• Leg curl – 3 sets of 12 reps

• Romanian deadlift – 3 sets of 12 reps

• Squat – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

• Crunch with Swiss ball – 3 sets of 25 reps

• Leg raise – 3 sets of 25 reps

• Reverse crunch with resistance band – 3 sets of 25 reps

• Toe touch with medicine ball – 3 sets of 25 reps

• Sprinter sit-up – 3 sets of 25 reps

Day Four: Chest, Arms, and Abs

• One-mile jog warm-up

• Dumbbell bench press – 5 sets of 10, 9, 8, 7, 6 reps

• Push-up – 5 sets of 15 reps

• Dumbbell flye – 5 sets of 10, 9, 8, 7, 6 reps

• Push-up – 5 sets of 10 reps

• Dumbbell curl – 4 sets of 12 reps

• Dumbbell kickback – 4 sets of 15 reps

• Bench dip – 4 sets of 20 reps

• Crunch with Swiss ball – 3 sets of 25 reps

• Leg raise – 3 sets of 25 reps

• Reverse crunch with resistance band – 3 sets of 25 reps

• Toe touch with medicine ball – 3 sets of 25 reps

• Sprinter sit-up – 25 reps

Shoulders and Chest Workout

Rest 90 seconds between chest exercises and 60 seconds between shoulder exercises.

• Incline Smith Bench Press – 4 sets of 15-12-12-10 reps

• Standing Cable Fly – 3 sets of 15-12-10 reps

Supersets:

• Incline Dumbbell Press (lowest incline) – 3 sets of 15-12-10 reps

• Incline Dumbbell Fly – 3 sets of 15-12-10 reps

• Standing Barbell Shoulder Press (alternating bar position) – 4 sets of 20-12-12-8 reps

• Seated Dumbbell Lateral Raises – 3 sets of 15-15-12 reps

• Bentover Dumbbell Fly – 3 sets of 15-15-12 reps

• Smith Machine Single-arm Shoulder Press – 3 sets (each arm) of 15-12-10 reps

Post-Lift Boxing HIIT Circuit

Complete 3 rounds, performing shadow boxing exercises during rest periods.

• Shadow Box x 1 min. (use 3-5 lb. dumbbells for intensity)

• Jumping Jacks x 30 sec.

• Shadow Box x 1 min.

• Mountain Climbers x 30 sec.

• Shadow Box x 1 min.

• Burpees x 30 sec.

• Shadow Box x 1 min.

• Shoulder Taps x 30 sec.

Quick Tips

Sleep: Get more than 8 hours of sleep. If you can’t, try taking short naps during the day.

Supplements: Stick to the basics like creatine, protein powder, vitamin D, and zinc. Don’t overspend on fancy supplements.

Optimize your workout environment: Find the perfect scenario for your workouts—consider factors like music, clothing, time of day, and gym location.

Cardio: While not essential for building muscle, it’s great for overall health. Don’t skip it if you want to stay in shape and improve your endurance.

Final Thoughts

Remember, this journey is yours. You’re writing the chapters of your story, and you’ll look back with pride at the effort you put in. Make sure your future self thanks you for the work you're putting in today. Stay consistent, stay focused, and enjoy the process.

And as always, stay motivated and keep pushing yourself. Your future self will be grateful

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How to Build a Shredded, Aesthetic Physique: No Fluff, Just Results