Size, Strength & Aesthetics (Workout Plan)
Build Muscle. Gain Strength. Sculpt Your Physique.
A structured 5-day program designed for beginner to intermediate lifters who want to build muscle, improve strength, and develop a strong, aesthetic physique. This plan follows a consistent weekly format, includes built-in recovery days, and applies effective training principles to support long-term progress.
The exercises in this program are the same ones I’ve personally followed over the past 3–5 years to make real gains in size and strength.
What You’ll Get ✅:
✅ Structured 5-day training split
✅ Two leg-focused days
✅ Dedicated ab day to build core strength
✅ Complete upper body coverage
✅ Optional rest days with bonus HIIT abs
✅ Built-in progression with reps & sets
✅ Recovery-focused rest days
✅ Proven intensity methods: AMRAP, drop sets
✅ Clear guidance on progressive overload
✅ Optional at-home ab circuit
Program Breakdown 📋:
- Train 5 Days Per Week
- 2 Rest Days
- Warm-Ups
- Deload Weeks
Weekly Split Overview 🔁:
Day 1: Abs
Day 2: Legs (Glutes & Hamstrings)
Day 3: Rest Day or Optional Shoulders
Day 4: Back & Biceps
Day 5: Legs (Quads, Glutes & Calves)
Day 6: Rest Day or Optional HIIT Abs
Day 7: Chest, Shoulders & Triceps
💡 Bonus Guidelines:
- Tips for targeting weak body parts
- Daily Step Goal to Support Recovery & Fat Loss
- Long-term use:
Why I Made This Program💥
This program was designed to help you build a balanced, well-rounded body—not just a strong upper or lower half. Many lifters start without structure, often overlooking important muscle groups or lacking consistency. This program gives you a complete plan to train with purpose, grow evenly, and perform at your best.
Whether your goal is aesthetics, performance, or both—this program gives you the structure and challenge to elevate your results.
Stay consistent, train hard, and watch your strength and physique level up week after week.