Beginner Aesthetic VTAPER 1.6 golden ratio workout… thoughts…

[jrsluca]

so I’m a beginner working out with about maybe 6 months of training knowledge and stuff

generated this routine and wondering if this can be good for someone who is focusing on primarily aesthetics

This can also help others on the same boat as me




MONDAY



• Incline Dumbbell Press — 3×6–10

• Seated Shoulder Press — 3×6–10

• Lateral Raise — 5×12–20

• Incline Fly — 2×10–15

• Push-ups — 1 set failure







⸻



TUESDAY



• One-Arm Dumbbell Row (elbow tucked toward hip) — 4×8–12

• Dumbbell Pullover — 3×10–15

• Rear Delt Fly — 4×12–20

• Dumbbell Deadlift — 2×8–10

• Hammer Curl — 3x6-8



⸻



THURSDAY





• Bulgarian Split Squat — 3×8–12

• Goblet Squat — 3×10–12

• Romanian Deadlift — 3×8–12

• Calf Raises — 3×12–20

• Plank — 2×60 sec

• Leg Raises — 2×10–15







⸻



FRIDAY





• Lateral Raise — 6×12–20

• Rear Delt Fly — 3×15–20

• One-Arm Row (light pump focus) — 2×12–15

• Incline DV Press (light) — 2×10–12

• Curl — 2×10–12

• Overhead Triceps Extension — 2×10–12

 

[combatingNorwooding]

The split is bad. I would advice you to do just PPL repeated twice a week. If you can’t go 6 times per week then do UL twice per week (so 4 times)/ant/post/FBeod.

Incline Dumbbell Press — 3×6–10

• Seated Shoulder Press — 3×6–10

• Lateral Raise — 5×12–20

• Incline Fly — 2×10–15

• Push-ups — 1 set failure

No tricep work? Add tricep extension (any variation you like) and remove the push ups it’s just adding more fatigue not much stimulus.

TUESDAY



• One-Arm Dumbbell Row (elbow tucked toward hip) — 4×8–12

• Dumbbell Pullover — 3×10–15

• Rear Delt Fly — 4×12–20

• Dumbbell Deadlift — 2×8–10

• Hammer Curl — 3x6-8

Add a supinated curl, remove either the one arm lat pulldown or the dumbbell pullover and add an upper back row and a frontal plane (shoulder adduction) movement for the lats.

Bulgarian Split Squat — 3×8–12

• Goblet Squat — 3×10–12

• Romanian Deadlift — 3×8–12

• Calf Raises — 3×12–20

• Plank — 2×60 sec

• Leg Raises — 2×10–15

decent but instead of the plank and the leg raises do weighted crunches.
Remove either the Bulgarian squat or the goblet squat.
And add a leg curl for the hamstrings

 

[jrsluca]

can u send me a ul routine or something like that, thats more optimal

and yeah i can only do max 4x a week due to a tight schedule

 

[combatingNorwooding]

can u send me a ul routine or something like that, thats more optimal

and yeah i can only do max 4x a week due to a tight schedule

Search on TikTok UL split for beginners there are great videos on it.