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From Skinny Fat To The Perfect Male Body

perfect male body


If you’re worried your skinny genetics are stopping you from building the strong, muscular, and perfect male body, you’re going to want to read this article…

Building a strong, powerful, and functional body is one thing. And I think building an awesome looking body is just as important. It’s probably one of the main reasons you got into weightlifting in the first place.

Am I right?

I know it was for me! Back in my super skinny days, I always wanted the body of the lean and muscular Hollywood Actors. To look great in and out of clothes while still being strong and fully capable. Well, whatever your interests are, having the perfect male body means having ideal body measurements. And here’s everything you need to know about accomplishing this goal:

The Secret To The Perfect Male Body

Let’s start by defining what the ideal or perfect male body actually looks like. You know it when you see it. The features immediately stand out:

  • The broad shoulders with rock hard biceps and triceps extending below.
  • A big, square chest on top of a clear V-taper that ends with a narrow waist and shredded core.
  • Developed, striated legs that end in perfectly sized calves.
  • While overall having very little fat, giving it a lean and dense look.

When we get to the training section closer to the end of this article, keep in mind that we need to approach things much more differently. Why? We aren’t pumping ourselves with a bunch of drugs. So training similarly to how the professional bodybuilders do, will just leave you spinning your wheels. And even more so, I take it you have a life, and don’t plan on having fitness becoming a full-time job. Just me, I’ve been there.

So building the perfect male body does mean being muscular, but it also means having a lean, proportional physique that still looks aesthetic.

The type of body that other men wish they had, and women drool over, not frown at.

A body that just looks damn good.

The Golden Ratio And The Perfect Male Body

I think the first time I heard about the Golden Ratio was in my Geometry class back in middle school.

So what is it, and how can it allow you to build the perfect male body?

The Golden Ratio or divine proportion dates way back to the Roman Imperial age. Marcus Vitruvius, an architect, was responsible for almost all of the Roman building methods and designs. Not to bore you with this history lesson, but Marcus published these thoughts and designs with ideal proportions in mind.

Proportions that were visually attractive in every way. He also believed there was hidden geometry in the human body and also where these proportions can be found. Many, many years later, a man by the name of Leonardo Da Vinci drew the human figure with these specific proportions…

The outcome is now known today as the Vitruvian Man:

Over hundreds of years scientists and mathematicians have studied these ratios. It has been found in plants, animals, even crystals! Although, the most predominant example of this ratio is expressed throughout the human body.

Here is a picture of the ratio:

Here is how it’s expressed mathematically: (1:1.618) or (1 to 1.618)

Alright Trent, how do I apply this to my body and look incredible?

Comparing Your Body To The Perfect Male Body

A huge mistake guys make with their training is focusing on “mirror muscles.” An example for this would be always training their chest and biceps and neglecting key pieces that create the ideal look.

This requires a deeper understanding of what exactly creates that look, and what you need to do with your body to get there.

Realistic Expectations

I also want you to keep in mind, (this will help with self-image and enjoying your fitness journey) most of us don’t have amazing muscle building genetics, and we can’t make our bodies carbon copies of our physical role models because muscle shape, length, and insertion points vary from person to person.

Although, we CAN achieve the same types of proportions and improve the overall look of our physiques.

Building an aesthetic physique is as simple as following a formula, anyone can do it.

Here’s a very simple and quick method I personally use to apply the golden ratio measurements for building the ideal male body:

Ideal waist = Height in inches x 0.445

(Then you can use this waist size to find other body proportions)

First – Ideal chest = Ideal waist x 1.4

Second – Ideal shoulders = Ideal waist x 1.618

Third – Ideal arms = Ideal waist x 0.51

Here is an example for a guy who is 5′ 11″

waist: 31.5 inches

chest: 44 inches

shoulders: 51 inches

arms: 16 inches

Alternatively, I found this next approach to give very similar results. It just adds in more specific measuring and more body parts.

That is why I find the first measurements a great starting point. As you become more advanced in your training, you can be more picky with your measurements. Either way, the closer you get to these measurements, the more visually attractive you will look.

Start by taking the measurements of the following:

Non-dominant wrist circumference (smallest part of wrist)

Flexed arms at the middle of your biceps

Shoulder circumference

Chest circumference



Flexed calves

(Record those measurements)

Flexed arms should be (wrist measurement x 2.5)

Flexed calves should match your flexed arms

Shoulders should be (1.618 x ideal waist) same as above

Chest should be (wrist measurement x 6.5)

Upper leg should be (knee measurement x 1.75)

Let’s see how these measurements look to my current standings:


Current: 15.5 inches

Ideal: 17 inches


Current: 16 inches

Ideal: 17 inches


Current: 50 inches

Ideal: 52 inches


Current: 41 inches

Ideal: 45 inches


Current: 23 inches

Ideal: 26 inches


Current: 32 inches

Ideal: 32 inches

Personal Updates:

perfect male body

As you can see I need to work on my:

Well a little bit of everything while maintaining my waist. In other words, maintaining my body fat. (And that’s simply because I had these ideal ratios in mind at the start of my training and gave the weak points on my physique the attention they needed. But that’s a whole other article.)

When taking your measurements I would suggest taking them in the morning after the bathroom. It will be more accurate. You should take these measurements at a lean body fat level to get accurate results as well. I would suggest leaning down to around 8% to 10% body fat to get very accurate measurements.

The reason for this is, if you have a bit of extra fat on your body, this will throw off your measurements and you will not look as great. Usually, when you hit your ideal waist measurement, you can paint a good picture of what you need to do to bring your other body parts up to speed.

But chances are, you’re probably already lean enough to get good measurements. Unless you’re more on the skinny fat end of things.

Here Are Ways To Take Your Body Measurements

Waist: measure at belly button level standing upright in a relaxed position. Don’t suck in or push out.

Shoulders: Stand upright with arms relaxed at sides. It helps if you have a friend measure around your body at about the middle of the shoulder.

Chest: Again, a friend is helpful for this measurement. Measure under your armpit and arms, around your body and chest, slightly above the nipple area.

Arms: Flex your arms and measure around the middle of your bicep and triceps.

Thigh: Measure around the largest part of your thigh and hamstring, relaxed.

Calves: Flex your calves by lifting your heal off the ground and measure the largest part.

Exercises To Structure Your Training

perfect male body training

If you examine top natural physiques, most of the time, they are really strong. And you’re going to need to start pushing some heavy poundages if you want to conquer your skinniness and develop your muscles.

You should include these exercises in your training routine:

  • Incline Dumbbell Press
  • Standing Barbell Shoulder Press
  • Weighted Pull Ups
  • Weighted Dips
  • EZ Bar or Barbell Curls
  • Rear Delt Exercises
  • Squats/Bulgarian Split Squats
  • Standing and Seated Calf Raises

Getting very strong at these exercises will bring you closer to your incredible proportions. Of course, you’re not limited to these exercises, but they do a great job!

The incline press and shoulder press will add muscle to the upper chest and shoulders to give your chest that masculine, square look. Getting strong at the overhead press actually made my shoulders start to really grow. Weighted pull ups will develop your back well and contribute to the shoulder to waist ratio and v-taper.

And of course, the barbell curls and weighted dips will help develop your arms very well.

Squats and Bulgarian split squats are fantastic leg exercises to build up your legs. You can also perform sprints and box jumping to develop athletic, proportional legs.

Don’t forget to train your calves either!

A Workout Routine Designed To Build The Perfect Male Body

Remember in the beginning of the article when I said we need to approach our training much differently, because we don’t have the luxury of drugs to help develop our physiques? Well, we must design our training in a way that prevents over-training and allows us to efficiently put forth all our effort and keep making consistent strength gains.

In other words, we need to get in, put the work in, and get out fast so we can eat and allow our muscles to grow and recover.

It’s the most effective way skinny guys and gals should be training.

Here’s a routine you can follow for a couple months and see some awesome progress:

Monday’s Workout

Weighted Pull Ups: 3 sets of 5-8 reps

Shoulder Press: 3 sets of 5-8 reps

Cables Rows: 3 sets of 6-10 reps

Lateral Raises: 3 sets of 10-12 reps

Standing Calf Raises: 4 sets of 12-15 reps

Hanging Leg Raises: 3 sets of 6-10 reps

Wednesday’s Workout

Barbell Squats: 3 sets of 5-8 reps

Deadlift Rack Pulls: 3 sets of 5 reps

Leg Extensions or Forward Lunges: 2 sets of 10 reps

Hamstring Curls: 2 sets of 10 reps

Seated Calf Raises: 4 sets of 8-10 reps

Planks: 3 holds until failure

Friday’s Workout

Incline Dumbbell Press: 3 sets of 5-8 reps

EZ Bar Curls: 3 sets of 6-8 reps

Weighted Dips: 2 sets of 6-8 reps

Hammer Curls 2 sets of 8-10 reps

Side to side knee ups: 2 sets to failure

Donkey Calf Raises: 4 sets of 6-8 reps

Notes on the workout routine:

Rest 2 to 3 minutes between sets. If you can do all sets with the high end of the rep range given, add 5 lbs and start back over at the bottom and continue to work your way back up.

With that said, make sure to give yourself at least a day of rest in between workouts to make sure you are recharged for your next lifting session.

What Building The Perfect Male Body Ultimately Comes Down To

There you have it: A definitive action plan to bringing yourself to perfect male body proportions.

Your key takeaways:

1) Take your body measurements

2) Add in the exercises given or follow the routine outlined

3) Track your nutrition intake

4) Take progress pictures

5) Make lifestyle changes that are sustainable

6) Make sure you can enjoy yourself in the process

We get motivated easily and quickly. Which leads us to attempt to completely transform our daily lives and actions. Now, this is easy for a while, and then we fall off the wagon. That one mishap leads to another, and then we’re right back where we started.

I encourage you to make big changes of course, but don’t forget to stop and smell the roses. Don’t feel guilty when you’re going out for drinks with your buddies. Enjoy it. Just make sure you work your ass off at the gym the next day and keep moving forward.

Building a great body should not take away from living the awesome life you want. It’s why we set the goals to improve our fitness in the first place, right?

What did you think of this article? How close are you to the perfect male body measurements? Let me know in the comments below!



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About Trent McCloskey

I'm Trent, the creator of Train. Eat. Live. My mission is to empower people around the world to take control of their bodies and change their entire life’s course through fitness.

Interested in working with me? Click here.

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