Most Beginner Routines Suck.
That sounds harsh, but let me explain.
Programs like Starting Strength, StrongLifts 5×5, and other linear progression templates are built for one thing: increasing strength as fast as possible. That’s fine if you want to become a powerlifter or you don’t care what you look like. But if your goal is to build an aesthetic physique—one that actually looks good in and out of the gym—those programs fall short.
They overemphasize squats and deadlifts, underemphasize upper body and symmetry, and completely ignore crucial components of aesthetics like volume variety, metabolic stress, and intelligent progression.
This program is different.
It’s built for people who want to look good, move well, and develop a body with balance and proportion. It prioritizes upper body volume, includes enough lower body work to grow legs without overpowering the rest of your physique, and uses a structure that encourages consistent strength progress and hypertrophy.
The Philosophy
What Makes an “Aesthetic” Routine?
- Frequency that allows you to actually get better at movements
- Volume that’s enough to build muscle but not fry recovery
- Exercises that develop symmetry, not just brute strength
This program borrows the structure of a Push/Pull split but rearranges the lower body work into quad-dominant vs hip-dominant patterns. It lets you train 4x per week, hit every muscle group multiple times, and prioritize your upper body (because let’s be honest, that’s where most guys fall short).
It includes smart progression, rest-pause techniques for hypertrophy, and no useless fluff.
How to Use This Program
Split:
A / B / O / A / B / O / O (4x/week)
You can move days around. Just don’t train more than 2 days in a row when starting.
Progression:
- Every main lift has a rep range (e.g., 5–8)
- Start at the bottom
- Each week, add reps until you hit the top
- Once you max out the rep range, add weight and reset to the bottom
Rest-Pause Work (RP):
- Do 10 reps
- Rest 20 seconds
- Do as many more as possible
- Repeat until you hit 30 total reps
- Once you go over 30, increase weight next session
The Hybrid Routine
Workout A – Push Focus (Quad-Dominant)
- Dumbbell Bench Press – 3×5-8
- Front Squat – 3×5-8
- Weighted Chin-Up – 3×5-8
- Face Pulls – 3×8-12
- Triceps Isolation (e.g., rope pushdowns) – RP
- Snatch-Grip High Pull from Hang – 3×4-6
Workout B – Pull Focus (Hip-Dominant)
- Weighted Dips – 3×5-8
- Romanian Deadlift – 3×6-8
- Pendlay Row – 3×5-8
- Cable or Dumbbell Lateral Raises – RP
- Biceps Isolation (your choice of curl) – RP
- Chest Fly (cable or machine) – RP
Weekly Layout
- Monday – Workout A
- Tuesday – Workout B
- Wednesday – O or Light Movement
- Thursday – Workout A
- Friday – Workout B
- Saturday – O
- Sunday – O
If 4x/week is too much, use A/B/A on a 3x/week schedule.
Exercise Form Videos
Use the tutorials below to make sure your form is on point for every major lift in this program. Mastering technique is non-negotiable if you want long-term progress and injury prevention.
- Front Squat – How To Front Squat With Proper Form
- Pendlay Row – Build Big Lats With Proper Technique
- Romanian Deadlift – Proper Hip Hinge Mechanics
- Weighted Chin-Up – How To Add Load Safely
- Weighted Dips – Form Breakdown & Progressions
- Dumbbell Bench Press – Scapular Control & Pressing Angle
- Snatch-Grip High Pull – Explosive Pull Mechanics
FAQs & Notes
Why no overhead pressing?
Because it’s redundant. Most overhead pressing heavily activates the anterior delts, which already get hit from bench pressing. It also tends to cause more problems than it solves in new lifters with poor mobility.
Can I add ab or calf work?
Absolutely. Do what you want, but don’t turn the session into a 2-hour ordeal. Pick 1–2 calf or ab movements if needed.
What if I plateau?
Autoregulate. If you’re fried, lower the volume slightly. If you’re stalling on a lift, change the variation (e.g., swap Pendlay Row for chest-supported row).
Is this enough for legs?
Yes. Front squats and RDLs hit the quads, glutes, hams, and core. If you progress those lifts and get stronger over 3–4 months, your legs will grow. Guaranteed.
Final Words
Most people will never outgrow this routine if they run it properly, consistently, and continue progressing. You can adapt it over time, swap exercises based on goals or injuries, and even transition into more advanced specialization cycles later.
This is the routine you run when you want to look like you lift, not just move weight.
Build the base. Shape the body. Move like an athlete.
Welcome to Hybrid Training.