Program PDF

Page 1 of Aesthetics from Home by BeastWithAesthetics
www.BWAFitness.com
Introduction
My Transformation Using This Program
What To Expect From This Program
What You Need Before Starting
Skip To The Workout

Enter The Workout Plan
FAQ
Nutrition & Supplementation

Calories & Macros
What To Eat?
Supplements
Wrapping It Up
Get Featured On My Social Medias!
Final Words
www.BWAFitness.com
My Transformation Using This Program
A few weeks apart..

Welcome!
Let me start off by saying - welcome to the best home workout that you are about to enroll in!
The picture on the left dates to my first year back in Doha, Qatar. I was in Grade 11 and as you
can see - I was a skinny, awkward looking teenager. I played soccer for a professional club
during that year until I got injured. My father was unhappy since training was taking too
much of my time and affecting my academic performance. So I had to stop playing soccer and
that’s when things went downhill. I was extremely depressed since I no longer was able to
pursue my passion. I also had a very low self-esteem and it bothered me that I couldn’t have the
confidence to start a conversation with a girl or even make friends. A part of me had always
admired fitness models and dreamt of having a body of a greek god. I decided to pursue a
different path, and that’s when I was introduced to bodybuilding.
At the very beginning..
I didn’t know where to start because I felt lost the first few months. I didn’t have access to the
gym, and so I decided to make my bedroom a gym of my own. I bought a pair of push up bars,
pull up bar, and an adjustable dumbbell set. I created a workout plan based on what I read
online but I kept changing it over and over again. Finally, I committed to a plan and hoped for
the best. I also bought P90X Ab Ripper X and I did abs every other day.

www.BWAFitness.com
And then this happened…

Within a few weeks, I started to get stronger and bigger. My inspiration has skyrocketed. There
isn’t anything better than seeing progress. You start to feel more confident and your energy
levels go up as a result. It is a great feeling! Combine the right program with the right mindset
and watch your physique change.
What To Expect From This Program

Is this for you?
This program is designed for those that are just starting out. But! This doesn’t mean that the
program won’t work for my advanced aesthetic beasts. Just because it is a home workout, it
doesn’t mean that you cannot achieve a physique of a hollywood star. I have prescribed
challenging variations for some exercises to ensure this program fits everyone.
I went for the extra mile!
I didn’t just take the exercises I’ve done and threw it in a document and called it a day. I
designed this program based on what I’ve learned in the past 7 years. I wanted to create the
perfect plan for everyone without the need of going to the gym. And so - I took the time to think
of ways where I can maximize the effectiveness while minimizing the time it takes to finish the
workouts. Because let’s face it,who wants to spend 2 hours of their day doing a workout. Isn’t it
smarter to follow something that takes less time if it’s going to get you the same results? The
exercises I chose to include in this program are exercises I’ve experimented with and still do to
this day. However, my current workout program requires me to go to the gym and that is
because I’m striving to bring a bigger physique to the stage. If you would like to learn more
about my customized plan for the gym-goers then I highly recommend checking out my
Coaching packages by visiting BWAFitness.com/Coaching. If you are looking to get stronger,
build muscle, and better your endurance then ‘Aesthetics from Home’ is going to be your buddy
for the next few weeks.

www.BWAFitness.com
What You Need Before Starting

All you really need for this program is a Pull Up Bar and Skipping Ropes. There are two types of
Pull Up Bars that I recommend.

You can get one of those for only $20 from Amazon

A doorway Pull Up Bar that looks something like this which
is $30-40 on Amazon.

You can get any sort of skipping ropes for $5.99 on Amazon

Make the program More Challenging!
If you would like to take this program to the next level, then I highly recommend you get a
Weighted Vest. I think this is necessary when Push Ups and Pull Ups become easy.

There are many different brands and price ranges, but on
average you’re going to spend $100-150 on a 50lbs Weighted
Vest

Alternative

Stuff your school’s backpack with book. This will cost you $0.
The key here is to increase the amount of books in the
backpack as you go through the program to ensure you’re
loading your muscles with more time over time.
www.BWAFitness.com
Enter The Workout Plan

Week 1

Day 1 Day 2 Day 3
Normal-Grip Push Ups Weight Reps Normal-Grip Pull Ups Weight Reps Squats Weight Reps
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Close-Grip Push Ups Weight Reps Chin Ups Weight Reps Walking Lunges Weight Reps
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Triceps Dips Weight Reps Knee Raises Weight Reps Timed Wall Sits Weight Seconds
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Skipping Ropes Weight Seconds Mason Twists Weight Reps Skipping Ropes Weight Seconds
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
www.BWAFitness.com
Day 4 Day 5 Day 6

Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Walking
Close-Grip Push Ups Weight Reps Chin Ups Weight Reps Lunges Weight Reps
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Timed Wall
Triceps Dips Weight Reps Knee Raises Weight Reps Sits Weight Seconds
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4

www.BWAFitness.com

Week 2

Day 1 Day 2 Day 3
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Walking
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
www.BWAFitness.com
Day 4 Day 5 Day 6

Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Walking
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4

www.BWAFitness.com

Week 3
Day 1 Day 2 Day 3

Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 5 Set 5 Set 5
Walking
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Timed Wall
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
www.BWAFitness.com
Day 4 Day 5 Day 6

Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 5 Set 5 Set 5
Walking
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Timed Wall
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Skipping
Skipping Ropes Weight Seconds Mason Twists Weight Reps Ropes Weight Seconds
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4

www.BWAFitness.com
Week 4

Day 1 Day 2 Day 3
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 5 Set 5 Set 5
Walking
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 5 Set 5 Set 5
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4

www.BWAFitness.com
Day 4 Day 5 Day 6

Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 5 Set 5 Set 5
Walking
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Set 5 Set 5 Set 5
Timed Wall
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
Skipping
Skipping Ropes Weight Seconds Mason Twists Weight Reps Ropes Weight Seconds
Set 1 Set 1 Set 1
Set 2 Set 2 Set 2
Set 3 Set 3 Set 3
Set 4 Set 4 Set 4
www.BWAFitness.com
FAQ
How do I use this workout plan properly?
This program has been designed in a way in which requires you to push yourself on weekly
basis. Your job is to do more reps every time you perform the same workout again. For
example, if you start off with 10 reps of normal-grip pull ups then the next time you do the
exercise again - aim for 11-12 reps. If you’re using weights for this program, then make sure
you’re making small increments to the weight you’re lifting.

How many reps should I be performing on each exercise?
You should be doing as many as you can. If you reach 15 reps then that’s an indication that the
exercise has become too easy. It’s time for you to start adding weights. If you wish to continue
seeing results and take your physique to the next level - then I recommend you start going to
the gym. For a private customized transformation plan, check out my Coaching page by visiting
BWAFitness.com/Coaching

How do I know that this workout plan is working?
You will do more reps as you go through the workout plan. You will also feel stronger when
doing specific exercises. You might even see increases of muscle size within a few weeks.

I thought this was a home workout that requires no weights so why is there a “weights” column
in the workout plan?
The weights column was added for those that find these bodyweight exercises easy and wish to
use a weighted vest, backpack, or dumbbells to continue building muscle and strength.

Will I get abs by the end of this program?
If you’re fairly lean and you follow the nutrition guide provided in this program then yes, you
should be expecting to get a much better six pack abs.
Can I still do this program after I’m done the 4 weeks?

Yes, of course. You just have to make sure that you continue challenging yourself by either
using weights or performing more reps. Make sure you start adding weights if you reach 15 reps
on an exercise - you don’t want to be doing more than 15 reps.
If you have more questions about this plan email me at

osama@BWAFitness.com

www.BWAFitness.com

What To Eat?
Calories In Calories Out!
You’ve probably heard of this phrase before. As much as I want to tell you it’s true, I also want
to tell you that it’s not. Yes, your daily caloric intake will determine whether you’re going to be
losing, maintaining, or gaining weight. However, the average person has chronic inflammation
due to the foods he/she have been eating for more than a decade. Chronic inflammation can
cause symptoms such as weight gain, depression, anxiety, chronic fatigue syndrome, food
sensitivities, chronic pain, and much more. Did you know that heart disease is the leading
cause of death in the U.S? Did you also know that %80 of heart disease can be prevented by
creating a better digestion? The reason why a deficit in calories automatically create a better
environment is because by restricting your calories, chances are that you are also restricting
your making better food choices. You end up eating foods that are not processed nor packages
and so you’re ingesting less of the chemicals and preservatives that exist in these foods. As a
result, your digestion begins to get better. However, I’ve seen people restrict their calories but
continue to eat foods that are not healthy for their gut.
And this is why..
It’s not just about the calories. The types of foods affect your progress as well as your overall
health. Your job is to stay away from processed and junk food. These terms are thrown around
a lot, but what do they really mean?
“Processed foods aren't just microwave meals and other ready meals. The term 'processed food'
applies to any food that has been altered from its natural state in some way, either for safety
reasons or convenience.”
“Junk food is a pejorative term for cheap food containing high levels of calories from sugar or
fat with little fiber, protein, vitamins or minerals.”
So what should my meal look like?
Your meal should have a portion of protein, vegetables, and a complex carbohydrate.

www.BWAFitness.com

Calories & Macros

Now that we covered the importance of what foods to eat, we can talk about your caloric
intake and macro breakdown. So the question is - how many calories do you need? First of all,
you have to ask yourself whether you want to be gaining or losing weight. Because you’re here
and because I like my chances - I believe you’re looking to get more toned and put on some
muscle size. In that case, you should be aiming to lose weight but very gradually. What I’m
trying to accomplish here is get you to experience body recomposition.

So you’re saying that I should be losing Weight?
Yes, the goal here is to get you to get stronger and lose weight at the same time. So here is a
method you can try:
Multiply your bodyweight in pounds by 14. An example would be myself, I’ll take my weight
which is (165lbs) and I’ll multiply it by (14) yielding (2310 calories).

www.BWAFitness.com

Start Counting
I like to recommend that you scale your food and calculate your calories at the beginning. This
will cause you to be very good at estimating for later on. Let’s face it - who really want to be
counting their calories every single day? Doing it at the beginning is so you’re able to estimate
fairly accurate later on. Constantly counting your calories is very obsessive and could lead to
unhealthy eating habits and relationships with food.
What about macros?
I’ve always liked balance and so I recommend that you use this ratio:
%40 Carbs, 30% Protein, %30 Fat.

Carbohydrates
Let’s take my calories and apply the ratio on it. (2310 cals) x (0.4) = (924) cals from carbs.
A gram of carb is 4 cals and so we must divide (924) by (4) which yields 231g of carbohydrates.
Protein
For protein, it would be (2310) x (0.3) = (693 cals) and since a gram of protein is 4 cals, we must
divide (693 cals) by (4) which yields 173g of protein.
Fat
And last but not least, we would take (2310 cals) x (0.3) = (693 cals) BUT since a gram of fat is 9
cals, we must divide (693) by (9) which yields 77g of fat.
Supplements
The reason why you’re under the belief that supplements are everything is because it is the
only way this industry can make money. Supplements will be 2% of the progress that you’re
going to be making in the gym. Since they still contribute even if it’s still on a small scale, here
are some of the supplements that I recommend.
Creatine
Creatine is a good supplement for increasing your strength and explosives. If you’re using
heavy weights in this program, then I recommend taking 5g of creatine on daily basis.
Glutamine
Glutamine is an amazing supplement for your immune system and digestion. If you’re getting
sick often or you feel like your trips to the bathroom haven’t been pleasant nor satisfying, then
I highly recommend you take 15-25g of glutamine on daily basis. I personally take this
supplement and my digestion has never been this good. I’ve already talked about the
importance of digestion and so I invite you to take this supplement.
www.BWAFitness.com

Multivitamin
A multivitamin a day is like your insurance policy.. We simply don’t get enough of all of the
vitamins and minerals our bodies need to do basically everything. So a multivitamin will
ensure that you get enough of everything to be a much more efficient human being.
Whey Protein
If you don’t get enough protein from food, then a protein shake will increase your protein
intake to ensure quick muscle-recovery. If you are not recovering from your workouts, you are
not growing.
Get Featured On My Social Medias!

I will be taking your transformations and featuring you on my social medias. I’ll also be
creating YouTube videos to display the best before-and-after pictures from this program. You
can submit your transformation to transformation@BWAFitness.com
Final Words
It has been an honor creating this tool to help you change your lifestyle and unleash your
hidden aesthetics. I know that you have what it takes to create an aesthetic body and I want
you to know that you are strong enough to say no to temptations. I want you to know that you
are a warrior and that you’re going to get up no matter how hard it seems. The days in which
you are too tired and unmotivated are the days in which you are going to have the best
workouts. Take all of your struggles and let them fuel you to complete the next 4 weeks. I truly
believe in you, and I cannot wait to see you face-to-face so I can see the hard work you’ve been
putting in. They say it takes 28 days to create a habit so let this be a chance for you to change
your life around!

Program PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Program PDF

Uploaded by

Copyright:

Available Formats

Page 1 of Aesthetics from Home by BeastWithAesthetics

What To Expect From This Program

What You Need Before Starting

Skip To The Workout

Nutrition & Supplementation

My Transformation Using This Program

A few weeks apart..

And then this happened…

What To Expect From This Program

What You Need Before Starting

Enter The Workout Plan

Day 4 Day 5 Day 6

Day 4 Day 5 Day 6

Day 1 Day 2 Day 3

Day 4 Day 5 Day 6

Day 4 Day 5 Day 6

Can I still do this program after I’m done the 4 weeks?

If you have more questions about this plan email me at

Calories & Macros

Get Featured On My Social Medias!

You might also like