Legacy Physique: 16-Week Timeless Muscle & Aesthetic Mastery
WORKOUT SUMMARY
Main Goal
Workout Type
Fitness Level
Program Duration
Days Per Week
Time Per Workout
Equipment Required
Target Gender
Sculpt a body that outlives the trends.
This 16-week physique program is built for long-term hypertrophy, symmetry, and classic aesthetic refinement. Based on upper/lower splits with metabolic finishers, it applies modern progressive overload science and volume periodization to develop balanced musculature across all planes. Designed for lifters who value structure, proportions, and lifelong muscular development over fads or quick fixes.
Chest + Triceps + Core (Classic Push Aesthetics)
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 6-10 |
| Incline Dumbbell Press | 4 | 8-12 |
| Dumbbell Fly | 3 | 10-15 |
| Chest Dips | 3 | 6-10 |
| Overhead Triceps Extension | 3 | 10-12 |
| One arm Triceps Pushdown | 3 | 12-15 each |
| Shoulder Tap Push up | 3 | 12-15 |
| Russian Twist | 3 | 30 |
| Superman exercise | 3 | 12-15 |
Legs + Calves (Quad/Hamstring Balance)
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Dumbbell Lunge | 3 | 8-12 per leg |
| Dumbbell Romanian Deadlift | 4 | 8-12 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Toe Reaches | 3 | 20 |
| Standing Calf Raise | 3 | 15-20 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Seated Toe Touches | 3 | 10-12 per leg |
Back + Biceps + Core (Pull Symmetry)
| Exercise | Sets | Reps |
| Barbell Bent Over Row | 4 | 8-12 |
| dumbbell row | 3 | 8-12 |
| Weighted Pull up | 3 | 3-6 |
| Dumbbell Curl | 3 | 10-12 |
| Hammer Curl | 3 | 10-12 |
| Concentration Curl | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
Shoulders + Traps + Glutes (Aesthetic 3D)
| Exercise | Sets | Reps |
| Standing Dumbbell Overhead Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Barbell Shrug | 4 | 12-15 |
| Barbell Hip Thrust | 4 | 12-15 |
| Banded Glute Bridge | 3 | 30 sec hold |
| Bird Dog | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
Arms + Calves + Metabolic Finisher
| Exercise | Sets | Reps |
| Incline Close Grip Bench Press | 3 | 6-10 |
| Zottman Curl | 3 | 10-12 |
| Dumbbell Kickback | 3 | 10-12 |
| Barbell Curl | 3 | 10-12 |
| Standing Calf Raise | 3 | 15-20 |
| Lever Seated Calf Raise | 3 | 12-15 |
| Jump Rope | 3 | 30-60 seconds |
| Side Plank Knee to Elbow | 3 | 12 |
Full-Body Volume Pump
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Dumbbell Reverse Grip 30 Degrees Incline Bench Press | 3 | 6-10 |
| commander pull up | 3 | 6-8 |
| Inverted Row | 3 | 8-12 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Barbell Curl On Arm Blaster | 3 | 10-12 |
| Rope Pushdown | 3 | 10-12 |
| Cross Body Mountain Climber | 3 | 20 |
| Plank | 3 | 1 |
| Superman exercise | 3 | 12-15 |
