whether you're new to the gym or you've been going for a while and you haven't been making progress I want to guide you step by step on how I got fit I'm going to talk about each exercise I do that's built up my physique as well as some common questions that beginners have I'm also going to give you my secrets on how I stay consistent with the gym it has nothing to do with motivation it's more about Building Systems so if you want to keep your gains for the long run stick around to the end of the video now just to make sure we're on the same page characteristics of an aesthetic body wide shoulders a big upper back a big chest and a small waist for us to achieve this look we're going to do hypertrophy training training with moderate to high intensity and moderate to high volume another term you're going to hear a lot is Progressive overload all it means is in order to force your muscles to grow you need to increase the Reps or the weight on your movements over a period of time say you're doing bench press you're able to do four sets for eight reps at 13 5 lb in order to build muscle the next week you either increase your reps so instead of doing four sets for eight reps you can move it four sets to 10 reps another alternative you can increase your weight so instead of doing 135 four sets for eight reps you can do 145 four sets for six reps if you know that you're able to push more weight I'd say try to push more weight but if not that's fine too just up the Reps instead now when you go to the gym there's two different type of mov movements first let's talk about the compound movements compound movements they hit more than one muscle at a time they save time you're doing less exercises you're also able to load more weight than if you were doing an isolation movement the main compound movements are bench press squat deadlift pull-ups dips rows overhead press and lunges the general rule for compound lifts is to go between six to eight reps since we can't hit every muscle as effectively with just compounds this is where our accessories come in typically I perform accessory movements from 8 to 12 reps it's also important to know in order to build muscle it's ideal to hit each muscle group two times a week and you should be performing 12 to 20 sets on each muscle group per week that's typically what I perform and I've seen good results from that now which program should you pick there's Push Pull legs there's full body there's bro split as long as as you're hitting each muscle group two times a week and you're getting 12 to 20 sets on each muscle group it really doesn't matter which program you pick if you're able to go to the gym say 6 days a week a push pull legs program might suit you the best but say you're busy and you can only go to the gym 3 days per week a full body routine might be better suited for you so I would recommend just picking a program based on how many days you can go to the gym the best program for building muscle is the one that you're going to stick with long term now let's talk about my program first let's start with our push day I typically perform two warmup sets the first set that I perform is 50% of my PR weight and the second set is 75% of my PR if I'm on a barbell my first warmup is going to be with the barbell by itself and then I'll move into my two warm-up sets again this is just what works for me feel free to experiment and find what works for you so the first exercise I do is going to Target our upper chest this is is going to be incline bench press four sets 6 to eight reps I grip the bar about shoulder width apart I push up in a straight line and I bring the bar down to about my lower chest a common mistake that a lot of people make is they flare their shoulders out it leaves your shoulder blade vulnerable to injury so to solve this just keep your elbows tucked in guys the next exercise it's really helped build up my front delts it's overhead shoulder press four set 6 to eight reps stand about shoulder with the apart bring the bar down to about the top of your front shoulder and push it up in a straight line have the bar sit right on the palm of your hand and make sure your core is engaged when you're pushing up next we're going to hit our triceps and our chest we're going to do dips for four sets 6 to eight reps Feel Free as well guys to use the dip machine I started with the dip machine once I was able to balance with my body I moved into doing dips since we want our PEC to have that round look we need to Target our outer PEC so we're going to do chest flies four sets 8 to 12 reps make sure when you're pushing the cables out you also hold it there for a second now the biggest head of your shoulder is your middle delt and to Target this we're going to do lateral raises four sets 8 to 12 reps a common mistake people make is using their momentum keep your lower body stationary and let your shoulders do all the lifting to Target our triceps again we're going to do tricep pull Downs four sets 8 to 12 reps on this also when you reach the bottom make sure you're splitting the cables in order to work your tricep head the next day is going to be our pull day in order to get that V taper look we have to grow our lats the way we're going to do that is through pull-ups four sets 6 to eight reps I attribute a lot of my back gains to doing pull-ups don't be afraid to hit the pull-up machine get your form right and eventually you'll be able to do those pull-ups what's really helped build the thickness in my back is doing barbell rows with this I'll go four sets 6 to eight reps to get some separation in our shoulders we're going to have to build up our rear delts the way I do this is to do cable pulls four sets 8 to 12 reps now to grow our biceps I perform standard bicep curls four sets 8 to 12 reps a common mistake people make when doing bicep curls they don't do the full range of motion in order for your biceps to grow don't stop halfway make sure you're doing the full range of motion on this a muscle that I've been training recently that's really underrated is forearms I've been doing forearm curls four sets 8 to 12 reps and I've been seeing some decent gains with these traps are really good for creating a broad upper body the way I grew my traps is doing shoulder shrugs I'll perform this four sets eight8 to 12 reps the next day which is lowkey been becoming my favorite day is leg day we're going to start off with barbell squats four sets 6 to eight reps keep your chest sticked out don't arch your back have your toes flared out rest the bar a little bit lower than your traps and when you go down make sure that your knees don't overlap your toes the next exercise I do is Romanian deadlifts I'll do this with dumbbells I'll go four set six day reps they've been really great for growing my hamstrings as well as my glutes the next exercise is probably like the hardest exercise in this whole routine is Bulgarian split squats I'll go four sets 6 to8 reps on this if you're starting out I'd Rec recommend starting with body weight and once you're able to balance yourself and get the form right then you can move into doing weighted to finish off our leg day I usually go for calf raises I'll go four sets for 20 reps so for the last day guys we're going to Target our ABS a great AB Builder that I do has been cable crunches I'll go four sets 8 to 10 Reps don't involve your other muscles or use momentum think about using your abs to Crunch down the next exercise targets your lower abs ABS this is going to be hanging leg raises four sets 10 to 15 reps if you can't perform this you can do knee-ups don't swing your body to lift your legs up keep all the tension on your lower abs the third movement is for our obliques and I perform Russian twist I'll go four sets 10 to 15 reps the last movement is an ab roller I'll go four sets 10 to 20 reps make sure to stay in a straight line when you're rolling out the wheel if you can't do full reps at first start with half reps and work your way up to full reps if you don't have an ab roller with you you can just opt for planks I recommend doing four sets for 30 seconds if you can do 30 seconds no problem move on to a minute now most people get the training right but the diet is the biggest hangup there's a couple of principles that I follow if you're cutting find your maintenance calories and subtract 200 from that if you're bulking find your maintenance calories and add 200 to that if your weight stays the same for a long period of time add or subtract an extra 100 and see if anything changes it's recommended to eat between 8 to 1 g of protein per pound of body weight as long as you're within that range you should be fine to get an aesthetic looking physique you have to be at a lean enough body fat so in order to diet to lose fat you need to find foods that are going to satiate you these are going to be foods that are high in fiber like whole grains oatmeal brown rice protein is also good for suppressing your appetite chicken pork chops eggs in terms of sweets and Cravings the leaner you get the more Cravings you're going to get so I like to make protein ice cream I'll take a little bit of zanthin gum mix it with my protein powder put a banana in there the consistency tastes very similar to ice cream also look into Brand store sweets like Halo top is a popular one I prefer enlightened ice cream it tastes just like ice cream another thing I do when I start to feel hungry is I chew on some sugar-free gum now if you're skinny look for foods that are higher in fat not the bad kind of fat the good kind of fat this is going to be your peanut butter olive oil avocado I wouldn't recommend taking Weight Gainer when you're doing a bulk make sure you're doing it clean in terms of supplements I'd recommend taking creatine creatine pretty much gives you more energy the more energy you're going to have the heavier weight you're going to be able to push I Take 5 G of 18 a day to maintain my physique now in terms of how I stay motivated the biggest thing for me is keeping my workout simple and keeping my diet simple you don't need to confuse your muscles or keep changing your routine with my workouts I don't change it up I just stick with that so I don't have to do 20 different workouts with my diet the way I sustain it is I give myself options eating chicken breasts every single day is going to get boring on days where I don't feel like eating a chicken breast dress maybe I'll eat a pork chop or maybe I'll eat salmon have a rotation of meals that you can switch so you don't get so bored with your diet throw in some things that you like in your diet I might get some enlightened ice cream or maybe I'll eat some occasional sweets give yourself a treat every once in a while real quick guys if this video has been helpful I'd really appreciate if you like it it's just a way to push it out into the algorithm helps the channel grow so if you're cool with that just leave a like thanks