Workout Routine

Free

Aesthetic Builder 4-Day Split

by JoaoAnt

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This Aesthetic Builder 4-Day Split is designed for individuals seeking to enhance muscle definition and aesthetics. It’s structured around four intense training days with a focus on compound and isolation movements, balanced with three lighter days emphasizing core strength and recovery. With sessions lasting an hour on heavy days and approximately 30 minutes on lighter days, this routine suits those balancing fitness with a busy lifestyle.

Equipment Needed:

  1. Adjustable Dumbbells
  2. Barbell Set
  3. Adjustable Bench
  4. Pull-Up Bar
  5. Elastic Resistance Bands

This program cycles through upper and lower body workouts, meticulously balancing push and pull movements to target all major muscle groups effectively. The inclusion of core and active recovery days aids in maintaining a solid midsection and ensures ample recovery for muscle growth. Suitable for intermediate to advanced individuals, the plan allows for progression in weights and reps, adaptable to one's personal strength gains. With a focus on form, controlled movements, and strategic rest periods, the Aesthetic Builder 4-Day Split is tailored to sculpt, strengthen, and redefine your physique.

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Monday - Bench Focus

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
90 sec
2
100% TM
15
90 sec
3
100% TM
15
90 sec
4
100% TM
15
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

4×15

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec
4
100% TM
135 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

4×15

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated overhead press

4×15

fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

fly

4×15

Tricep Dip

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Tricep Dip

4×15+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

triceps extension

4×15

Tuesday - Squat Focus

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

4×15

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10
100 sec
2
100% TM
23 lbs
10
100 sec
3
100% TM
23 lbs
10
100 sec
4
100% TM
23 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lunge

4×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

romanian deadlift

4×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec
4
100% TM
135 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

calf raise

4×15

Elastic Band Leg Press (lying on the ground pressing against the band)

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Elastic Band Leg Press (lying on the ground pressing against the band)

4×15

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

hanging leg raises

4×15+

Thursday - Pull Up Focus

Assisted pull ups

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Assisted pull ups

4×15+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec
4
100% TM
135 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

4×15

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

single arm row

4×15

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline reverse fly

4×15

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec
4
100% TM
135 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

4×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hammer curl

4×15

Friday - Deadlift Focus

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec
4
100% TM
135 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

4×15

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bulgarian split squat

4×15

sumo squats

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec
4
100% TM
135 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

sumo squats

4×15

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

elevated glute bridge

4×15

Hamstring curl

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Hamstring curl

4×15+

bicycle crunches

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

bicycle crunches

4×15

Rest Days - Core Focus

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3×60 s

russian twists

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15
100 sec
2
100% TM
23 lbs
15
100 sec
3
100% TM
23 lbs
15
100 sec
4
100% TM
23 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

russian twists

4×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

hanging leg raises

4×15

bicycle crunches

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

bicycle crunches

4×15

Elastic Band Pallof Press

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Elastic Band Pallof Press

4×15