Just give me the perfect routine for aesthetics. I can go 5x per week. Monday to Friday. I can spend 1.5 hours per session.
No bullshit. No overcomplicated misocycles and mayoreps faggotry and other stupid gay shit. No squatz and oatz.
Just the perfect routine I can do for the next 5 years and look as universally aesthetically pleasing as possible by the end of it.

>>76418427 (OP)
Just go frequently, have fun with it, and train with intensity. At the end of the day, the specifics don't really mater.

>>76418427 (OP)
an emphatic no faggot

>>76418427 (OP)
Every workout should be you in pain for 1
5 hours. You should be in pain for 5 years. Then you'll get what you want

>>76418437
Nigger, I didn't ask for some overused platitude, give me some EXERCISES to do. Sets and reps. The specifics do matter, just squat every day and never train abs??

>>76418449
Sorry, but I'm afraid you don't have the mindset to ever look decent. Even if I did tell you the perfect routine, you wouldn't see good results because of your poor attitude.

>>76418427 (OP)
I can already tell based on the way that you write that your genetics are poor and you will never look aesthetically pleasing, no matter what you do. I don't like you, OP.

>>76418427 (OP)
Buy my coaching for $199/month, I'll have you looking aesthetic in no time.

>>76418459
>>76418444
damn, I didn't even read any of the other replies before I posted >>76418467. How is it that OP's personality -- indeed, his very soul and essence -- inspires such revulsion in anyone who so much as reads his words? He is a disgusting person. OP should leave this board and never return. Shame on you, OP.

>>76418449
Read the sticky, dumb faggot. Run starting strength for a couple months, then modify based on what you think is or isn't working. There's no one-size-fits-all workout that's BEST for everyone, but the basics you should already know will put you on the right path.

>>76418482
I mean, he's basically saying "I'm retarded and can't do anything for myself, please spoonfeed me", but at the same time he's being extremely condescending. Not surprising everyone hates him.

WEEKLY SPLIT: PUSH / PULL / LEGS / UPPER / ARMS
MONDAY – PUSH (Chest / Shoulders / Triceps)

Incline Dumbbell Press – 4x10

Machine Chest Press or Cable Crossover – 3x12

Lateral Raises – 4x15–20

Seated DB Shoulder Press – 3x10

Overhead Cable Triceps Extension – 3x12

Triceps Pushdowns – 3x12–15

TUESDAY – PULL (Back / Rear Delts / Biceps)

Pull-ups or Lat Pulldown – 4x10

Chest-supported Row – 3x12

Cable Row or Machine Row – 3x12

Rear Delt Fly – 4x15–20

Barbell Curl or Alt DB Curl – 3x10

Preacher Curl or Cable Curl – 3x12–15

WEDNESDAY – LEGS (Quads / Hams / Calves)

Leg Press – 4x12

Leg Curl Machine – 4x12

Walking Lunges – 2x20 steps

Hack Squat or Goblet Squat – 3x10

Standing Calf Raise – 4x15–20

Seated Calf Raise – 3x20

THURSDAY – UPPER (Chest / Back / Shoulders)

Incline Smith Press – 3x10

Pull-up – 3x10

Cable Crossover – 3x15

Machine Row – 3x12

Lateral Raise – 4x15–20

Rear Delt Fly – 3x15–20

Shrugs – 3x15

FRIDAY – ARMS (Biceps / Triceps / Forearms)

EZ Bar Curl – 4x10

Rope Cable Curl – 3x15

Concentration Curl or Spider Curl – 3x12

Close-Grip Bench Press – 4x10

Skullcrushers – 3x12

Dips or Machine Dips – 3x10

Wrist Curls / Reverse Curls – 3x15

OPTIONAL FINISHERS

Abs: 10 mins, 3x/week – hanging leg raises, cable crunches, decline sit-ups.

Cardio: 10–15 min incline treadmill walk (for fat control).

NUTRITION & RECOVERY (TL;DR)

Protein: 1g per lb bodyweight

Calories: Slight surplus (bulk) or deficit (cut)

Sleep: 7–9 hrs

Supps: Whey, creatine, caffeine if needed

STICK TO THIS FOR 5 YEARS:

Swap similar movements to avoid boredom

Track progression (more reps, more weight, better control)

Take deloads every 6–8 weeks if needed (just reduce volume)

>>76418511
AAAHHH WHY ARE YOU HELPING HIM WE WILL BE UP TO OUR NECKS IN MORE SHIT THREADS OF NORMIE BABBYS ASKING US TO HAND CRAFT FUCKING BASIC ROUTINES FOR THEM

>>76418427 (OP)
Post your discord and I'll tell you.
>hint: calves > thighs
>hint 2: forearms and v-taper

>>76418743
I hope OP posts his discord, and then this anon grooms OP into trooning out. That is what OP deserves.

>>76418427 (OP)
Go near failure.
Add more weight the next session.
Eat and sleep enough.

That's literally all you need.

>>76418449
You aren't going to make it.