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💥 Welcome to Your Ultimate Aesthetic Training Hub

Looking to train smart whether you’re just starting out or already deep into your lifting journey? At The Aesthetic Grind, we’ve designed three versatile workout routines that cater to both beginners and seasoned lifters alike. These routines are built with progressive overload principles, vegetarian-friendly nutrition guidance, and flexibility to train at home or in the gym — so no matter your level or environment, you’ll stay consistent and make real, measurable gains. Whether you’re building foundational strength, breaking through plateaus, or reshaping your physique, these plans are crafted to meet you where you are and push you toward the aesthetic, balanced, and powerful body you deserve.

 
 

💪 Routine 1: The Aesthetic Full-Body Blueprint.

Frequency: 3 Days/Week (Mon – Wed – Fri)
Goal: Build foundation strength + symmetry
Best For: Beginners starting their journey & pros needing a deload/lean phase

Workout Structure:

Exercise

Sets x Reps

Notes

Bodyweight Squats / Goblet Squats

3×10–15

Use dumbbells as you progress

Push-Ups / Dumbbell Bench Press

3×8–12

Knee push-ups for beginners

Bent-Over Rows / Resistance Band Rows

3×10–12

Squeeze at top

Plank (Hold)

3×30 sec – 1 min

Core activation

Walking Lunges / Split Squats

2×10 each leg

Bodyweight to weighted progression

Dumbbell Curls + Overhead Triceps

2×12–15

Superset

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Pro Tip: Add a high-protein post-workout meal (paneer, chickpeas, soy chunks).

🔥 Routine 2: Push | Pull | Legs Split.

Frequency: 3–6 Days/Week (Adjust based on recovery)
Goal: Hypertrophy, balance, and flexibility
Best For: Pro lifters on volume cycles, beginners with 2+ months under belt

 

 

 

 

 

 

 

 

Push Day (Chest/Shoulders/Triceps)

  • Dumbbell Press – 4×8–10

  • Overhead Shoulder Press – 3×10

  • Lateral Raises – 3×15

  • Triceps Dips / Overhead Extensions – 3×12

 

 

 

 

 

 

 

 

 

Pull Day (Back/Biceps)

  • Pull-Ups / Assisted Pull-Ups – 3×Max

  • Dumbbell Rows – 4×10

  • Barbell/Dumbbell Biceps Curls – 3×12

  • Face Pulls / Band Pull-Aparts – 3×15

 

 

 

 

 

 

 

 

Leg Day

  • Squats – 4×10

  • Romanian Deadlifts – 3×12

  • Step-Ups / Lunges – 3×10 each leg

  • Calf Raises – 4×15

 

 

 

 

 

 

 

 

 

 

 

 

🧠 Scaling Tip: Pros can increase volume and time-under-tension. Beginners stick to 3×/week version.

âš¡ Routine 3: Upper | Lower Split 4-Day Routine.

Frequency: 4 Days/Week (e.g., Mon, Tue, Thu, Fri)
Goal: Focused muscle targeting + recovery
Best For: Lifters who want flexibility & total-body growth

 

 

 

Upper Body A (Push Focused)

  • Incline DB Press – 4×10

  • Shoulder Press – 3×10

  • Dumbbell Flys – 3×12

  • Push-Ups (Finisher) – 2×AMRAP

 

 

Lower Body A (Quads & Glutes)

  • Front Squats / Goblet Squats – 4×8

  • Walking Lunges – 3×12

  • Glute Bridges / Hip Thrusts – 3×15

  • Core: Leg Raises – 3×15

 

 

Upper Body B (Pull Focused)

  • Pull-Ups / Rows – 4×8–10

  • Rear Delt Flys – 3×12

  • Barbell/EZ Bar Curls – 3×12

  • Forearm Curls / Wrist Work – 2×20

 

 

Lower Body B (Hamstrings & Calves)

  • Deadlifts / RDLs – 4×6–8

  • Hamstring Curls – 3×15

  • Bulgarian Split Squats – 3×10

  • Seated/Standing Calf Raises – 3×15–20

 

 

✅ Modular by design: You can insert rest days anytime and customize based on equipment access.