If your main goal in the gym is to look better, you do not necessarily need an overly complicated training routine. In a recent YouTube video, Sober Fitness creator Jack Wiltshire breaks down the exercises he believes are most effective for building an aesthetic physique, from the upper body and core to the legs.
His approach is deliberately simple: focus on a handful of foundational movements, train them consistently, and put plenty of effort into getting stronger and better at them.
“If you just focus on these to the exclusion of all else, you’ll get a wicked upper body and lower body physique.”
Dips
Wiltshire starts with bodyweight dips, recommending high sets and high reps. He suggests gradually working toward sets of 20 to 50 reps, using partial reps when necessary.
The primary focus is the lower chest, while the triceps also receive plenty of work. According to Wiltshire, developing the lower chest can help create a more defined-looking physique.
Overhead Press
Next is the overhead press, which Wiltshire considers a key movement for building the shoulders and upper chest.
He recommends a high-volume approach, using something close to 10 sets of 10 reps. Developing the shoulders helps create the broad upper-body appearance associated with the classic V-taper.
Bent-Over Rows
For pulling strength, Wiltshire recommends bent-over rows. He likes the exercise because it has a relatively low barrier to entry while helping lifters develop their back muscles.
The high-volume approach is also intended to help establish a stronger connection with the back before progressing to more challenging pulling movements.
Pull-Ups
Wiltshire calls pull-ups one of the best exercises for overall aesthetics. They primarily build back width while also training the arms and improving upper-body posture.
His progression is simple: start with bodyweight pull-ups and gradually work toward higher-repetition sets.
Daily Leg Raises
For the core and waistline, Wiltshire recommends his 10-minute daily leg raise routine. The format consists of 10 sets using 30 seconds of work followed by 30 seconds of rest.
The exercise can be performed lying down, suspended in a dip rack, or hanging from a bar depending on your strength level.
Barbell Back Squats
For the lower body, barbell back squats are Wiltshire’s main choice for developing the quads. He again points toward high-volume training and describes squatting as a foundational movement capable of contributing to overall strength and muscular development.
Romanian Deadlifts
For the posterior chain, Wiltshire recommends Romanian deadlifts. The movement places significant tension on the hamstrings while also training the spinal erectors.
He views pulling movements as an important way to develop the entire backside of the body.
Daily Calf Raises
Finally, Wiltshire addresses calves, which he considers particularly stubborn because they are already accustomed to frequent daily use.
His solution is simple: train them frequently with short daily sessions rather than relying on occasional high-volume workouts.
A Simple Path to a Better Physique
Wiltshire’s overall message is that building an aesthetic physique does not have to involve endless exercise selection. By concentrating on foundational movements for the chest, shoulders, back, core, quads, hamstrings and calves, lifters can create a simple routine that targets the features that contribute most to their overall appearance.
Consistency, progressive overload and frequent practice remain the foundation.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
