Hey bro, this is Aiden. In this guide, I will give you the workout routine you need to pack on muscle, look aesthetic and become the the best version of yourself physically.
I will give you a couple variations to use based on your experience level (and whether you have access to the gym or not). Follow it & you will see amazing results!
I am also going to throw in some crucial diet tips to help you on your fitness journey as working out and lifting weights is only half the battle.
Before we get to the workouts I just wanna share a quick backstory, about 4 years ago now, I was at my lowest point. I felt stuck—physically weak, mentally drained, and emotionally lost. My confidence was nonexistent, my energy levels were rock bottom, and I was merely existing rather than truly living. Addicted to all of the habits that keep a man powerless, weed, adult websites, video games, alcohol, vapes, the list goes on. I was tired of feeling helpless, of looking in the mirror and seeing someone who didn’t reflect the person I wanted to be. That was when I made a decision that changed everything—I stepped into the gym for the first time.
At first, it was intimidating. I didn’t know what I was doing. The weights seemed heavy, the movements foreign, and the gym itself felt like an entirely different world. But I showed up. Day after day, I pushed myself to go back, to lift a little heavier, to run a little farther, and to endure a little longer. Slowly but surely, I began to see progress—not just in the mirror, but in my mindset.
With each rep, each set, and each drop of sweat, I was rebuilding not just my body but my mind. The discipline I cultivated in the gym started spilling into every area of my life. I became more focused at work, more driven in my personal goals, and more confident in my relationships. Challenges that once seemed impossible—whether they were career obstacles, financial struggles, or personal hardships—became opportunities for growth, just like the weights I lifted each day.
My transformation wasn’t just physical. Yes, I built muscle, sculpted my body, and gained strength I never thought possible, but more importantly, I discovered resilience, determination, and an unshakable belief in myself. I realised that I was capable of more than I had ever given myself credit for. My physique was simply a reflection of the internal transformation that had taken place.
Today, I am no longer that lost, defeated person. I stand tall with pride, knowing that I built myself up from the ground. And if there’s one thing I want others to take from my journey, it’s this: You are stronger than you think. Your struggles don’t define you—your perseverance does. The moment you decide to take control of your life, to put in the work, and to refuse to quit, you open the door to an entirely new version of yourself.
Building muscle didn’t just change my body—it saved my life. And if I could do it, then so can you.
.png)
Key Principles:
🥩 Prioritise protein (1g per pound of body weight)
🥑 Incorporate healthy fats (avocado, nuts, olive oil) for hormone optimisation
🍚 Manage carbs strategically (higher around workouts)
💧 Stay hydrated (2-3 litres per day)
Breakfast: Scrambled eggs, avocado, sourdough toast
Lunch: Grilled chicken, roasted vegetables, Rice
Snack: Greek yogurt with cashew nuts, banana and honey
Dinner: Salmon, sweet potato, asparagus
Post-Workout: Protein shake with banana & almond butter
Whether you're trying to bulk up or lean down, getting your caloric intake right is essential.
💡 Find Your Ideal Daily Caloric Intake 💡
👉 Use this Calorie Calculator to determine how much you should eat for your fitness goals: https://www.calculator.net/calorie-calculator.html
✅ Sleep 7-9 hours for optimal recovery
✅ Limit processed foods & sugary drinks
✅ Track progress & adjust calories based on goals
✅ Stick to 80/20 Nutrition: 80% whole foods, 20% flexibility.
✅ Track Your Progress: Photos, measurements, and strength levels.
✅ Stay Consistent: Results take weeks, not days—trust the process!