How I Train for a Lean, Aesthetic Body (Full Week)

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Ever wonder what a full week of training for a lean, strong, capable body actually looks like? This is my real, no-BS approach — the exercises, the structure, and the way I train to stay lean, strong, and capable all week long.
In this video, you’ll see:
How I structure a full week of training
My approach to movement, strength, and recovery
A mix of bodyweight, rings, sandbags, and sprint training
Tips for building an aesthetic, capable body without overcomplicating things
💡 Whether you’re looking for inspiration, ideas for your own training, or just curious how I move, this full week breakdown gives you an honest look behind the scenes. Here is the full week of workouts below.

W1: Upper
Weighted pull ups 1 x 4-6 1x 6-8 super set Pike push up 2 x Amrap
Ring Dips 2x10 super set Ring Row 2x10
Front lever Holds 3 x superset with ring turn outs max hold
Ring push ups 2x10
Barbell front raise 2 x8-12 superset Hammer curls 2x6-8
Mace swings 2x 30 secs

W2: Sand bag
Bear hug carries 3-4 x 45 sec
Sandbag to shoulder 3x4
Sandbag toss (suplex) 3x4
Bear hug squats 2x10

W3: Sprints + core
Hill sprints 5x60-80m max effort
Banded rotations 3x10

W4:
Ring muscle ups 2 x 3-4
Ring chin ups 2 x10 superset ring dips 2x8-10
Sissy squats 2x10 Superset Nordic curls 2x 8-10 superset
Pistol squats 2x 4
Front lever Ring row 2 x 10
Lower back extension 2x10

0:00 Intro
0:30 Upper Body
3:54 Rope Flow
5:32 Sand Bag
6:42 Sprints & Core
7:15 Yoga
8:05 Full Body Calisthenics