hey got this new workout routine for an aesthetic body, wondering if i’m overtraining or if this won’t produce the aesthetic body results im looking for. also 10 hour shifts during saturday and sunday so that’s why i’m wanting to take those days as rest days. ik cardio is super frowned upon but i want to cut this this, bulked from 120–150. also going on a calorie deficit of 200-500 cal.
Day 1: Full Upper Body
Pull-ups (for upper back and biceps): 4 sets x 8-12 reps
Bench Press (for upper chest): 4 sets x 8-12 reps
Barbell Rows (for upper back): 3 sets x 10 reps
Incline Push-ups (with hands on barbell for upper chest): 3 sets x 12 reps
Barbell Curls (for biceps): 3 sets x 12 reps
Wrist Curls (forearm growth): 3 sets x 15 reps
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Day 2: Legs and Core
Barbell Squats (for legs): 4 sets x 8-12 reps
Deadlifts (for overall lower body): 4 sets x 8-12 reps
Lunges (with or without barbell for legs): 3 sets x 10 reps (each leg)
Calf Raises (bodyweight or barbell on back for calves): 3 sets x 12 reps
Hanging Leg Raises (for abs): 3 sets x 15 reps
Planks (for core): 3 sets, hold for 30-60 seconds
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Day 3: Upper Body Endurance and Mobility
Push-ups (for chest and triceps): 3 sets x
15-20 reps
Pull-up Variations (vary grip for endurance): 3 sets x max reps
Face Pulls (for rear delts and upper back): 3 sets x 15 reps
Bodyweight Tricep Dips: 3 sets x 15 reps
Barbell Shrugs (for traps): 3 sets x 15 reps
Rotator Cuff Exercises (for shoulder health): 3 sets x 12 reps each side
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Day 4: Arms and Shoulders Hypertrophy
Chin-ups (for biceps and upper back): 4 sets x 8-12 reps
Overhead Press (for shoulders): 4 sets x 10 reps
Barbell Curl Variations (for biceps): 3 sets x 12 reps
Tricep Dips (using the pull-up bar): 3 sets x 12 reps
Lateral Raises (using lighter weights or no weights for shoulders): 3 sets x 12 reps
Reverse Wrist Curls (forearm growth): 3 sets x 15 reps
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Day 5: Cardio and Core
Running, cycling, or HIIT cardio: 30 minutes
Russian Twists (without weights for abs): 3 sets x 20 reps (each side)
Plank with Shoulder Taps (for core): 3 sets x 15 reps (each side)
Day 6 and 7: Rest
Day 1: Full Upper Body
Pull-ups (for upper back and biceps): 4 sets x 8-12 reps
Bench Press (for upper chest): 4 sets x 8-12 reps
Barbell Rows (for upper back): 3 sets x 10 reps
Incline Push-ups (with hands on barbell for upper chest): 3 sets x 12 reps
Barbell Curls (for biceps): 3 sets x 12 reps
Wrist Curls (forearm growth): 3 sets x 15 reps
/
/
/
Day 2: Legs and Core
Barbell Squats (for legs): 4 sets x 8-12 reps
Deadlifts (for overall lower body): 4 sets x 8-12 reps
Lunges (with or without barbell for legs): 3 sets x 10 reps (each leg)
Calf Raises (bodyweight or barbell on back for calves): 3 sets x 12 reps
Hanging Leg Raises (for abs): 3 sets x 15 reps
Planks (for core): 3 sets, hold for 30-60 seconds
/
/
/
Day 3: Upper Body Endurance and Mobility
Push-ups (for chest and triceps): 3 sets x
15-20 reps
Pull-up Variations (vary grip for endurance): 3 sets x max reps
Face Pulls (for rear delts and upper back): 3 sets x 15 reps
Bodyweight Tricep Dips: 3 sets x 15 reps
Barbell Shrugs (for traps): 3 sets x 15 reps
Rotator Cuff Exercises (for shoulder health): 3 sets x 12 reps each side
/
/
/
Day 4: Arms and Shoulders Hypertrophy
Chin-ups (for biceps and upper back): 4 sets x 8-12 reps
Overhead Press (for shoulders): 4 sets x 10 reps
Barbell Curl Variations (for biceps): 3 sets x 12 reps
Tricep Dips (using the pull-up bar): 3 sets x 12 reps
Lateral Raises (using lighter weights or no weights for shoulders): 3 sets x 12 reps
Reverse Wrist Curls (forearm growth): 3 sets x 15 reps
/
/
/
Day 5: Cardio and Core
Running, cycling, or HIIT cardio: 30 minutes
Russian Twists (without weights for abs): 3 sets x 20 reps (each side)
Plank with Shoulder Taps (for core): 3 sets x 15 reps (each side)
Day 6 and 7: Rest