Training guides, tier lists, and the science behind building a dominant, standout physique. For intermediate gym goers who are serious about how they look.
Free, precise tools designed around the principles in the Aesthetic Physique Blueprint. No email required. No upsell. Just tools that actually work.
A precise multi-factor calorie calculator built for the aesthetic physique. Your personalised result in three steps.
Your basal metabolic rate is the foundation of every calorie target. The Mifflin-St Jeor equation used here is the most clinically validated formula available.
BMR accounts for 60-70% of your total daily energy expenditure. A precise BMR combined with a detailed activity profile produces a calorie target accurate enough to actually use.
Each component below contributes independently to your TDEE. This four-factor approach is significantly more accurate than a single activity dropdown.
Job typeJob type, gym frequency, cardio volume, daily steps, and lifestyle each contribute independently to your activity multiplier — producing a personalised TDEE far more accurate than any single-dropdown calculator.
Five goal-specific calorie tiers calibrated around the aesthetic physique approach — with your personalised protein targets and activity insight.
Five calorie tiers—
Knowing your calories is step one. The Aesthetic Physique Blueprint gives you the exact training system to build the physique that matches your calorie phase.
Calories are one part of the equation. The muscles you target, the ratios you develop, and the consistency of your training determine how your physique actually looks.
Download Free BlueprintRate each of your five key aesthetic muscle groups using detailed descriptors. Get your overall score, grade, tier label, personalised fixes, and a prioritised weekly training plan.
Your stats personalise your results and training plan. Fill in each field accurately for the most useful output.
You will rate each of your 5 key aesthetic muscle groups using detailed written descriptors. The more honest your ratings, the more useful your results and training plan will be.
Select the description that most accurately matches your current development for each muscle group. Be honest — overrating will produce a less useful result.
Rate yourself at your natural standing state, not your best flexed pose. The goal is an accurate baseline — not your best day. Honest ratings produce the most useful training plan.
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Your lowest-scoring muscle groups ranked by aesthetic impact. Fix these first.
Built around your specific weak points. Tap each day to expand the session.
The Aesthetic Physique Blueprint covers every muscle group in this assessment in full detail — with the exact technique cues, exercise selection, and weekly checklists to fix every weak point identified in your results.
Download Free — SwannyAesthetic.comAnswer 5 honest questions and get a clear, personalised recommendation based on your current physique and goals.
This is the quickest indicator of your current body fat level. Be honest — not your best lighting, not first thing in the morning flexed.
Your training age matters for what you can expect from a bulk. Beginners can build muscle and lose fat simultaneously — intermediates cannot as easily.
This is about your frame. Ignoring body fat — do you feel genuinely small or underdeveloped? Or do you have decent muscle mass underneath the body fat?
Timing matters. A bulk during a period you want to look your best is poor strategy regardless of your current condition.
Honest answer only. Bulking always comes with some fat gain. If this bothers you significantly, a recomposition or cut might serve you better psychologically.
Whether you are bulking, cutting, or recomping — the Aesthetic Physique Blueprint gives you the exact muscle groups and training priorities for your phase.
Estimate your body fat percentage using body measurements combined with visual descriptors. No calipers or DEXA scan required.
Measure with a soft tape in centimetres. Measure at the widest or most relevant point for each body part. Take each measurement relaxed — not flexed or tensed.
Neck: Measure at the narrowest point, just below the Adam's apple.
Waist (male): At the narrowest point, usually just above the belly button.
Waist (female): At the narrowest point of the torso.
Hip (female): At the widest point of the hips and glutes.
The complete beginner framework for building a dominant, standout physique — covering the five muscles, the ratio system, and the exact exercises that actually matter. Free.
Why most guys never look aesthetic — and the exact framework to fix it.
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