Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Phase #3 (Strength - Hypertrophy)

Phase 3 begins our first strength-based hypertrophy training phase. Primary movements are now loaded with a barbell, and the system training split shifts from full-body training splits to an alternating upper / lower split to allow for greater intensity to be directed at the primary movement for each training day. The primary movements for each day will employ strength-hypertrophy loading parameters, so this particular stimulus is where an athlete will see the greatest changes to lean body mass. Cardio sessions are progressed as well, shifting from non-impact cardio equipment to incorporating the treadmill for conditioning work.

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial Gym
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
LB Pull / LB Push (Phase 3 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Hip, Quads, Groin Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Static SL Glute Bridge 2x30s ea. FB Integration: Mini Band Good Mornings 2x10

B1

Single Leg RDL + Medball OH Reach

2 x 5

B2

Mini Band Single Leg Hip Abductions

2 x 15

B3

Hands-free front squat

2 x 10 @ 45 lb

C1

Russian KB Swing

3 x 8

C2

Squat Jump

3 x 20

D1

RDL

4 x 8

D2

Active Hamstring Stretch

4 x 60

D3

RFE Split Squat (1KB Contralateral Front Rack)

4 x 8

D4

Kneeling Hip Flexor Stretch

4 x 60

E1

SLDL (Contralateral Loading)

2 x 8

E2

Barbell Glute Bridge (Shoulders Elevated)

2 x 20

F1

Leg Press

2 x 8

F2

Air Squat

2 x 20

G1

Swiss Ball Pike Up to Reverse Rollout

2 x 8

G2

90/90 Internal Rotation Lift-Off's

2 x 5 @ 3

G3

Swiss Ball Leg Lift Rotations

2 x 20

G4

FRC: Prone Hip Extension Lift-Offs

2 x 5

H

Saquan's Quad Squad

2 x 60

Recovery

I

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Monday
UB Pull / UB Push (Phase 3 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Lats, Back, T-Spine Extension Trigger Point (LAX Ball): Rotator Cuff, Scaps, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap-Activation: Hanging Hip Touches 2x10 ea.

B1

Half-Kneeling KBBU Static Hold

2 x 20

B2

Half-Kneeling KBBU SA OH Press

2 x 10

B3

KBBU SA Waiter's Walk

2 x 20

C1

Deadball Slam

3 x 8

C2

Deadball Burpee to Shoulder Press

3 x 10

D1

Band Assisted Pull-Up

4 x 8

D2

Lat Rack Stretch

4 x 60

D3

Landmine 1/2 Kneeling SA OH Press

4 x 8

D4

Banded Tricep Stretch

4 x 60

E1

Half-Kneeling Cable Pulldown (alt. @ bottom)

2 x 8

E2

Straight Arm Pulldown (Duel Cable)

2 x 15

F1

Tall Kneeling DB OH Press

2 x 8

F2

Tricep Pushdown

2 x 15

G1

DB Renegade Row

2 x 10

G2

Hollow Hold

2 x 30

G3

Side Plank SA Row

2 x 8

G4

Suitcase Carry

2 x 20

Energy Systems Development

H

Arm Farm

Pick 1 pair of DB's for both exercises. Perform each exercise for 30 seconds each, back to back, then rest for 30-seconds. Perform 2-5 rounds.

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
ESD: Treadmill Intervals (3.1)

Pillar Prep

A

Session Warmup

Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. SMR: Glutes, Hamstrings, Quads Trigger Point: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation

B1

Spring Ankle Position #2 (Level 1 Load: BW)

3 x 30

B2

(AIREX) 1-Leg RDL + Medball OH Reach

3 x 5

B3

Mini Band Single Leg Hip Abductions

3 x 10

C1

Supine Mini Band PSOAS Isometric Hold

3 x 30

C2

Alternating Single Leg Hip Thrusts (Shoulder Elevated)

3 x 10

D1

Single Leg RDL to High Knee Drive

3 x 5

D2

Single Leg Broad Jump & Land

3 x 3

E1

Split Squat Jump

2 x 10

E2

Pogo Ankle Hops

2 x 20

F

400 m repeats

8 x .25 @ 9:00, _ , 9:00, _ , 9:00, _ , 9:00, _

G

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday
LB Push / LB Pull (Phase 3 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Groin, Quad, Hamstring, Hip Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip Activation: Mini Band SL Squat to Bench 2x10 ea. FB Integration: Mini Band SL Hip Abductions 2x10 ea.

B1

Single Leg Depth Squat

2 x 10

B2

(AIREX) 1-Leg RDL + Medball OH Reach

2 x 4

B3

Hands-free front squat

2 x 10 @ 45 lb

C1

Deadball Continuous Vertical Jumps

3 x 8

C2

Russian KB Swing

3 x 20

D1

Landmine Front Squat

4 x 8

D2

Kneeling Hip Flexor Stretch

4 x 60

D3

Swiss Ball Single Leg Curl

4 x 8

D4

Active Hamstring Stretch

4 x 60

E1

Bodyweight Skater Squat

2 x 8

E2

2-Arm KB Front Rack Walking Lunge

2 x 10

F1

Hand-Supported SLDL (Ipsilateral Loading)

2 x 8

F2

Single Leg Glute Bridge (Foot Elv.)

2 x 15

G1

Swiss Ball Pike Up to Reverse Rollout

2 x 8

G2

90/90 Internal Rotation Lift-Off's

2 x 5 @ 3

G3

Swiss Ball Leg Lift Rotations

2 x 20

G4

FRC: Prone Hip Extension Lift-Offs

2 x 5

Energy Systems Development

H

Timed Intervals

Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) TRX RFE Split Squats (L/R) 2.) KB Swing 3.) Slider Mountain Climber 4.) Mini Band Monster Walk

Recovery

I

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Thursday
UB Push / UB Pull (Phase 3 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Pec Major Trigger Point (LAX Ball): Rotator Cuff, Scaps, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap-Activation: Hanging Hip Touches 2x10 ea.

B1

Single Arm KBBU Floor Press

2 x 10

B2

KBBU Screwdrivers

2 x 10

B3

Supine KB Pullover

2 x 5

C1

Deadball Rainbow Slams

3 x 8

C2

Deadball Burpee to Shoulder Press

3 x 10

D1

Paused Push-Up

4 x 8

D2

Banded Tricep Stretch

4 x 60

D3

1-Arm DB Row

4 x 8

D4

Lat Rack Stretch

4 x 60

E1

DB Floor Press

2 x 8

E2

TRX Tricep Extension

2 x 15

F1

Bent Over Row

2 x 8

F2

DB Bicep Curls

2 x 15

G1

DB Renegade Row

2 x 10

G2

Hollow Hold

2 x 30

G3

Side Plank SA Row

2 x 8

G4

Suitcase Carry

2 x 20

Energy Systems Development

H

Arm Farm

Find an open duel cable machine and set 1 arm low & 1 arm high. Use a rope attachment for your curls (low arm) & a bar attachment for your tricep pressdown's (high arm) Pick 1 pair of DB's for both exercises. Perform each exercise for 30 seconds each, back to back, then rest for 30-seconds. Perform 2-5 rounds.

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory: HDL Clusters (3.1)

Pillar Prep

A

Session Warmup

Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, Lats Mobility: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation

B1

Barbell Glute Bridge (Floor)

3 x 15 @ 70 %

B2

Russian KB Swing

3 x 15

C1

Prone Overhead Press

3 x 15 @ 5 lb

C2

Prone Snow Devils

3 x 15 @ 5 lb

D1

Seated Banded Leg Curls

3 x 30

D2

Mini Band Monster Walk

3 x 45 @ 10

D3

Glute Bridge + Mini Band Hip Abductions

3 x 45

E

Legs Up The Wall Flexibility Routine

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Female GPP - Phase 3/6