My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition... breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.show more

AYCE

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