Aesthetic training focuses on proportion. Men usually want broad shoulders and lats that narrow to a smaller waist, the classic V-taper. Women often aim for balanced shoulders and hips with a tight midsection, the hourglass outline. Reaching either look calls for targeted muscle growth, smart fat control, and steady progression.

Muscles grow when the workload rises in small, regular steps. Arc adds a little weight, a rep, or a set every week or two so nothing is left to guesswork. By working mostly in the eight-to-fifteen rep range, it places enough tension for hypertrophy so that you continue to build muscle.

The outline comes from width and contrast. Prioritize pull-ups, mixed-grip pulldowns, and heavy rows to spread the lats and rear delts. Pair them with overhead presses and lateral raises to round the shoulders. Keep core work simple—hanging leg raises and ab-wheel rollouts firm the waist without thickening it. Run the main back and shoulder lifts twice a week and sprinkle the core moves at the end of each session.

An hourglass figure leans on full glutes, balanced shoulders, and a tight waist. Hip thrusts, Bulgarian split squats, and Romanian deadlifts drive lower-body curve, while dumbbell presses and cable lateral raises sculpt the delts. Controlled side planks and cable crunches keep the midline flat. Program two or three glute-focused sessions per week, include one solid shoulder day, and treat core training as a daily finisher.

Upload a reference image to the Goal Physique generator and Arc builds workouts that load the right muscles while limiting overlap. Smart Progression watches your logs and bumps load or volume the moment you hit your targets, so progress never stalls. Monthly Body Scans score shoulder-to-waist or hip ratios, letting you see whether your outline is tightening.