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Sergi Constance Aesthetic Blueprint

Sergi Constance Aesthetic Blueprint

Advanced Transformation Gym Men

Train and eat like Sergi Constance to build a lean, aesthetic physique with serious muscle definition.

Length: 8 weeks
Days a week: 5
Session length: 30 to 48 min
Equipment: Machine, Bench, Dumbbell
Exercises: 29 across 5 workout days
In the app: Premium routine web version free to read

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The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

Sergi Constance Training Split

Day 1 — Legs 6 exercises

Day 2 — Chest, Triceps & Abs 7 exercises

Day 3 — Back & Biceps 7 exercises

Rest Day — No exercises listed for this day yet

Day 5 — Shoulders & Traps 5 exercises

Day 6 — Abs & Hamstrings 5 exercises

Rest Day — No exercises listed for this day yet

About this routine

Sergi Constance built his reputation through relentless work in the gym and a physique that perfectly balances size, symmetry, and aesthetics. This program follows the same training mindset—hard sessions, smart nutrition, and consistent discipline. If you’re an experienced lifter looking to level up your physique, this is the kind of routine that pushes you there.

You’ll train five days per week with a classic bodybuilding split that allows you to attack each muscle group with intensity while still giving your body enough time to recover. Expect tough leg sessions, focused upper-body training, and dedicated core work. Stick to rest periods of about 60–90 seconds between sets to keep the intensity high and the muscles under tension.

Nutrition plays a huge role in this program. A typical daily approach inspired by Sergi’s diet includes meals built around lean protein, quality carbs, and healthy fats. For example: eggs with oats and cottage cheese for breakfast, red meat with rice cakes and walnuts later in the day, chicken with rice and vegetables for a solid muscle‑building meal, and fish or tuna salads for clean evening nutrition. A post‑workout whey protein shake with a couple of rice cakes is a great way to kickstart recovery.

Supplements can help support performance and recovery. A solid stack may include whey isolate after training, casein protein before bed, BCAAs during workouts, creatine for strength and muscle fullness, glutamine for recovery, beta‑alanine for endurance, and a pre‑workout if you need an extra boost before intense sessions.

Hydrate well, focus on clean form, and progressively push the weights when you can. Stay consistent with your diet, sleep at least 7–8 hours per night, and your body will respond. Follow the plan with discipline and you’ll start building a stronger, leaner, and more aesthetic physique.

Coach notes

Training Tips from Sergi Incline Bench Press: One of the best movements for building a powerful upper chest. Focus on controlled reps and a strong squeeze at the top to really pump blood into the upper pecs. Squats: If you want an impressive physique, you need strong legs. Squats are the king of all leg exercises—push yourself here and your entire body will benefit. Deadlifts: A powerful compound movement that hits multiple muscle groups including hamstrings, glutes, lower back, and lats. Keep your core tight and maintain a neutral spine. Cardio: Low‑intensity cardio works well for maintaining conditioning and supporting fat loss. Aim for about 30–45 minutes on an incline treadmill three times per week.