Levelling up your attraction towards girls is a much more common incentive for starting the gym than you might think. We’ve all heard about the numerous other health benefits that resistance training can provide, but for many men, the main focus is to develop an aesthetic physique.

Going to the gym to attract girls isn’t ‘shallow’ either. After all, finding a suitable mate is one of our most primal desires. Why shouldn’t we use it to fuel behaviours that will improve us as men?

And forget what you may have heard about girls not being attracted to a muscular and aesthetic physique. That’s simply not true. While it’s accurate that too much muscle can become repulsive, don’t use that as an excuse to stay skinny as it’s unlikely you will ever reach that point.

The reality is that females are hardwired to respect and be attracted to, someone with a masculine frame. Those qualities would have signified better genetics and a higher probability of survival during the hunter-gatherer period. Yes, there isn’t much necessity for a man to protect his woman anymore, but that aspect of evolution hasn’t just vanished. It is still very much prevalent in their subconscious.

The Most Attractive Physique To Girls

Before figuring out a way to get you there, it’s probably best we define where you need to get to in the first place. What is the most desirable physique to women? The answer varies slightly depending on your age and what look you are trying to go for, but the general theme is that ‘lean and muscular’ is universally desired.

18 – 25

If you are younger (less than 25), you can get away with having slightly less muscle since girls will accept a little more feminity in younger guys, but you must be lean (around 12% body fat). Having even a little excess fat can destroy your attractiveness at this age.

Muscle is still necessary, however – more muscle than the majority of guys and enough to give a defined V-taper. Not having enough muscle pushes you too far towards the feminine archetype. You will experience diminished respect from men and women

25+

At this point, your focus needs to be on becoming as masculine as possible. Here, you will be competing for high-quality women who desire a masculine man to support them.

When it comes to your physique, this means more muscle and a broader build than before. You can have slightly more body fat to fill out your frame but it is still essential that you are lean (less than 15% body fat).

The ‘Attractive’ Way To Workout

So how do you go about crafting this ideal physique? There’s a lot of garbage on the internet that confuses and misdirects people trying to get into fitness. I’m going to keep it fairly straightforward.

Important Muscles

The 3 main muscles that are going to provide a masculine V-taper are the chest, shoulders and lats. These are the most important muscles in your upper body and should be the main focus of your workout sessions.

You also want to place an emphasis on your arms, as your arms will usually be on display and are one of the main ways people judge your physique.

And then there’s legs. Some people hate it, no one really enjoys doing it, but they are important nonetheless. I will say, purely for attractiveness, girls don’t really care about legs. Despite this, training legs is crucial for other reasons such as boosting testosterone and lower body strength.

What about abs? Although abs are perceived as highly attractive, there’s little reason to independently train them if your goal is just aesthetics. Visible abs are mainly a result of a low body fat percentage which is achieved through a caloric deficit, so focus on nutrition and cardio to reveal abs.

One painfully overlooked muscle is the neck. It makes an immense difference to facial attractiveness even though it’s not part of the face, and since the neck is pretty much always on display, you would be missing out by not training it.

Make sure you research how to train the neck properly and warm up correctly otherwise you risk neck injuries.

Click here to watch a video by Jeff Nippard explaining how to properly train your neck muscles.

Bulking and Cutting

Speaking of low body fat, if you are already a skinny guy, you are going to have to go on a ‘bulk’ (caloric surplus) in order to put on a good amount of muscle. This means that you might initially gain body fat aswell, but this is only temporary. Once you have achieved your ideal level of muscle, you can ‘cut’ (caloric deficit) to shed the outer layer of fat.

If you already have higher levels of body fat, it is likely that you will be able to lose fat and gain muscle at the same time. In this case, you should begin your lifting journey with a ‘cut’.

4 Day/Week Workout Program For Aesthetics

So what does all of that look like as part of an actual workout program? You can hit every muscle I talked about sufficiently by going to the gym 4 days a week – This allows for 3 days of rest which can be dedicated towards other commitments.

Day 1: Chest, Shoulders, Triceps (Push)

• Bench press: 3 sets, 8-12 reps
• Seated Overhead press: 3 sets, 8-12 reps
• Incline bench press: 3 sets, 8-12 reps
• lateral raises: 3 sets, 10-15 reps
• Close grip bench press: 3 sets, 8-12 reps
• Tricep extensions: 3 sets, 10-15 reps

Day 2: Back, Biceps, Rear Delts (Pull)

• Pull-ups: 3 sets
• Seated Row: 3 sets, 8-12 reps
• Standing cable pullover: 3 sets, 8-12 reps
• Incline curls: 3 sets, 8-12 reps
• Reverse flies: 3 sets, 8-12 reps
• Hammer curls: 3 sets, 8-12 reps

Day 3: Rest

Day 4: Quads, Hamstrings, calves (legs)

• Leg press: 3 sets, 6-10 reps
• RDLS: 3 sets, 6-10 reps
• Hip Adductors: 3 sets, 8-12 reps
• Leg extensions: 3 sets, 10-12 reps
• Hamstring curls: 3 sets, 8-12 reps
• Seated calf raises: 4 sets, 12-15 reps

Day 5: Shoulders, Biceps, Triceps, Neck (Arms + Neck)

• Preacher curls: 2 Drop sets, 12-15 reps
• Hammer curls: 2 sets, 8-12 reps
• Tricep Extensions: 2 sets 8-12 reps
• Overhead Tricep Extensions: 2 sets, 8-12 reps
• Lateral Raises: 15-20 reps, 3 sets
• Neck curls
• Neck extensions.

Day 6: Rest

Day 7: rest

Conclusion

If you follow this approach and remain consistent, you can maximise your physique’s attractiveness towards women within 2-4 years depending on your starting point and genetics. You do not have to be in the gym for 10 years to build a body that women lust over. Building a respectable physique will make you stand out from the other men that you are competing against so you can attract the highest quality women.