3x Aesthetic Physique Workout Program 👆💯

If you are a computer science professional who wants an aesthetic physique, but you work overtime and sit most of the day, this 3 day, 60 minute program is for you. 👇💯

I’ve trained for 10 years and designed, tested, and refined dozens of programs for myself and friends. I hope to genuinely share my knowledge and experience on what works.👍

✅ Why this works for you

- Long hours and low time → 3 days per week keeps you consistent. Back to back days allowed if needed, not preferred.

- Sitting and posture issues → posterior chain, abs, upper back, and rear delts appear every session. Long length bias opens hips and upper back.

- Crowded floors after work → machine, cable, and DB route reduces waiting. Two hard sets, clear rests.

👉Program Overview

- Schedule: 3 days × under 60 minutes

- Goal: Aesthetic muscle with posture support

- Equipment: Full gym

- Level: Beginner to intermediate

👉About Program

- 0 to 1 RIR on all working sets

- 3 minutes rest between every working set

- 5 minute dynamic warm up at the start of your workout

- 2 to 4 ramp sets before the first working set of each main lift, no rest

- Track your progress and progressive overload, each week always aim for 1.25-2.5kg increase in weight or add 1 rep to your last set.

- Always use full range of motion

- Swap exercises if a station stays taken, keep the same pattern and target muscle

- Deload after week 4, same plan, reduce load by 50 percent of week 4. On week 6, return to week 4 loads, hold reps, no progression, drop load if form slips. Run this program for 2 to 4 months or longer

🔥Program Workout

1️⃣ Day A

- Squat pattern [Hack Squat or Leg Press], 2×6–10 @ 0–1 RIR

- Horizontal row [Chest Supported or Cable], 2×8–10 @ 0–1 RIR

- Chest isolation [Cable Flies], 2×8–10 @ 0–1 RIR

- Vertical Press [Machine or DB shoulder press], 1×8-10 @ 0–1 RIR

- Abs, upper bias [Cable Crunches], 2×10-15 @ 0–1 RIR

2️⃣ Day B

- Quad Isolation [Leg Ext], 2×8–10 @ 0–1 RIR

- Hamstring Isolation [Leg Curl], 2×8–10 each @ 0–1 RIR

- Tricep Isolation [Extension or Overhead], 3×8-10 @ 0–1 RIR

- Bicep Isolation [Preacher or DB], 3×8-10 @ 0–1 RIR

- Rear delts Isolation [Facepull or DB], 2×8-10 @ 0–1 RIR

3️⃣ Day C

- Hip hinge main [RDL or Hip Thrust], 2×6–10 @ 0–1 RIR

- Vertical pull [Lat Pulldown, neutral grip], 2×8–10 @ 0–1 RIR

- Incline Chest Press [Machine or DB Press], 2×6–10 @ 0–1 RIR

- Lateral raise [Cable or DB], 2×10–15 @ 0–1 RIR

- Abs, lower bias [Hanging or Bench Leg Raise], 2×bodyweight @ 0 RIR

📝Notes

- Day B is more isolation work, which allows your body to rest more mid week as is less taxing on your CNS from big compound exercises.

- Day B can increase to 4 sets of Tri & Bi, 2 exercise each if you like.

- Can add light cardio on non lifting days i.e. walking, cycling, swimming.

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