Alien Aesthetics - 8 Week Program
Alien Aesthetics
Bodybuilding, Strength & ConditioningThis is a Beginner to Intermediate level program that packs the basics of gaining strength & lean muscle into an easy-to-understand 8-week structure. After 15+ years of lifting, this split has resulted in my best physique yet.
When you start the Alien Aesthetics Program, you're getting more than just a workout plan. You're getting:
- Structure - No more walking into a gym confused. Everything is laid out clearly with written & video demonstrations.
- App Access - I chose Train Heroic because of how easy and intuitive it is to track workouts in the app. Leave the pen & paper at home.
- Identity Shift - Step into your potential. If looking the same in 2026 as you do in 2025 (or God forbid worse) is your biggest fear, this is for you.
- Friends & Family Effect - Within weeks, your friends & family will notice your progress and will ask "What's changed?" Only you will know.
I've spent over 4,500 hours working out in gyms finding what works, what doesn't, and what is actually optimal. This is the culmination of my experience in one program - you're skipping ahead 15 years and avoiding countless mistakes that led to plateaus, wasted time, and even nagging injuries.
So if you're sick of looking and feeling the same, no matter who you are, you're in the right place. Alien Aesthetics is a 5-Day Split where every muscle group is targeted 2x a week in a thoughtful manner. I'm excited to see your transformations - tag me on IG & TikTok @_reubencohen!
A
Banded Warm-up
B
Incline DB Bench Press
10, 8, 8
C
Shoulder Press Machine
10, 8, 8
D
DB Chest Fly
12, 10, 10
E
Cable Lateral Raise
12, 10, 10
F
DB Single Arm Tricep Extension
12, 10, 10
G
Tricep Rope Pulldowns
15, 12
H
Roman Chair Leg Raises
15, 12, 12
A
Banded Warm-up
B
Wide Lat Pulldown
10, 8, 8
C
ISO Lateral Mid Row
10, 8, 8
D
Seated Cable Row 1
10, 8, 8
E
Rear Delt Flyes
12, 10, 10
F
Smith Machine Shrug
12, 10, 10
G
DB Bicep Curls
12, 10, 10
H
Preacher Curl Machine
15, 12
A
Stationary Bike
1 x 8:00
B
Lying Leg Curl
12, 10, 10
C
Leg Press
10, 8, 8
D
Leg Extension
12, 10, 10, 8
E1
Hip Adduction Machine
12, 10, 10
E2
Hip Abduction Machine
12, 10, 10
F
Seated Calf Raise
12, 10, 10
A
Banded Warm-up
B
Bench Press
10, 8, 6
C
Pull-Up
10, 8, 8
D
High Cable Fly
12, 10, 8
E
DB Lateral Raise
10, 10, 8
F
Bent Over Barbell Row
10, 8, 6
G
EZ Bar Skull Crusher
10, 8, 8
H
Alternating DB Hammer Curl
10, 8, 8
A
Stationary Bike
1 x 8:00
B
Seated Leg Curl
10, 8, 6
C
Smith Machine Squat
10, 8, 6
D
DB Romanian Deadlift (RDL)
10, 8, 6
E
DB Bulgarian Split Squat
10, 8, 8
F
Standing Calf Raise (Machine)
10, 10, 8
G
Decline Crunch
12, 10, 8
Reuben Cohen
15 years training himself, 10 years training others, committed to helping you step into your potential.