Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Phase #4 (Strength - Hypertrophy 2)

Phase 4 is our second strength-based hypertrophy training phase, featuring assistance hypertrophy methods for training density & muscular growth. The training split is still an alternating upper / lower training split with primary movements still loaded with strength-hypertrophy rep ranges. This phase is where an athlete will realize noticeable definition & increased muscle mass and strength performance. 

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 4 Week 1)

Pillar + Movement 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. Foam Roll: Back, Hip, Quads, Groin LAX Ball: Feet/Calves, Piriformis, Hip Flexors Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Side Plank Mini Band Dynamic Clam 2x10 ea.

B1

Airex SLDL Alternating KB Holds

2 x 10

B2

Mini Band Single Leg Hip Abductions

2 x 15

B3

Cable SLDL (Contralateral)

2 x 10

C1

Russian KB Swing

3 x 8

C2

Deadball Good Morning Jumps

3 x 10

D

Superband RDL

3 x 8

E1

Barbell RDL

8, 7, 6, 5, 4

E2

Standing Pigeon Stretch

4 x 60

F1

Single Leg Depth Squat

8, 7, 6, 5, 4

F2

Standing Quad Stretch

4 x 60

G1

Swiss Ball Single Leg Curl

3 x 8

G2

Swiss Ball Hamstring Curl

3 x MAX

H1

2-KB RFE Split Squat (Front Rack)

3 x 8

H2

Double KB Front Squat

3 x MAX

I1

FRC: Prone Hip Extension Hover Holds

2 x 3 @ 5

I2

Mini Band Resisted Bird Dogs

2 x 10

I3

Adductor Side Plank

2 x 20

I4

Side Plank + Hip Extension

2 x 10

J

Seated Banded Leg Curls

2 x 20 @ 15

ESD: Quad Circuit

K

Fasulo's Quad Squad

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds and complete 3 rounds for time. Low Pogo x10 seconds Jump Squats x10 seconds Prisoner Squats x 20 seconds ISO Squat Hold x 20 seconds Set a timer, and log your completion time in the leaderboard.

Cooldown / Flexibility Period

L

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 4 Week 1)

Pillar + Movement 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. Foam Roll: Lats, Back, T-Spine Extension LAX Ball: Lats, Pec Minor, Triceps, Delts Shoulder / T-Spine Mobility: (utilize preferred shoulder & T-Spine mobility drills) Scap Activation: Hanging L-Hang Hold 2x20 sec hold

B1

Single Arm KBBU Z-Press

2 x 10

B2

KBBU 1/2 TGU

2 x 2

B3

1-Arm KBBU Overhead Carry

2 x 20

C1

Deadball Rainbow Slams

3 x 8

C2

Bear Crawl Deadball Push's

3 x 5

D

Band Assisted Pull-Up

2 x 5

E1

Isometric Hold Chin-Ups

30, 25, 20, 15, 10

E2

Lat Rack Stretch

4 x 60

F1

Landmine SA OH Press

8, 7, 6, 5, 4

F2

Banded Tricep Stretch

4 x 60

G1

Chest-Supported DB Row (Alt. @ Top)

3 x 8

G2

Chest-Supported DB Row

3 x MAX

H1

Seated DB OH Press (Alt. @ Top)

3 x 8

H2

Seated Arnold Press

3 x MAX

I1

KBBU SA Floor Press (no feet)

2 x 10

I2

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

I3

Bird Dog Row

2 x 10

I4

Marching Suitcase Carry

2 x 10

J

DB Farmer's Carry

2 x 60

Energy Systems Development

K

Arm Farm

Find an open duel cable machine. Set 1 arm low with a rope attachment. Set the other arm high with a bar or use the rope attachment for each exercise. Perform Cable Bicep Curls (low arm) for 30 seconds, followed by Cable Tricep Pressdowns (high arm) for 30 seconds, then rest for 30 seconds, and repeat for the prescribed number of rounds. Perform 3-4 Rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
ESD: Incline Sprints (4.1)

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 #3 (Level 1 Load: BW)

3 x 30

B2

Hip Airplane

3 x 5

B3

Side Plank Mini Band Clamshell (Dynamic)

3 x 10

C1

Supine PSOAS March (Hip Flexed)

3 x 30

C2

Glute Bridge Marching

3 x 30

D1

Knee Hug Hip Bridge

3 x 10

D2

Hurdle Hop to Broad Jump

3 x 4

E1

Alternating Split Squat Drops (DB's)

3 x 20

E2

Jump Rope

3 x 60

F

Run

8 x 15 @ 45

G

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday
LB Push / LB Pull (Phase 4 Week 1)

Pillar + Movement 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. Foam Roll: Groin, Outer Quads, Hamstrings, Back LAX Ball: Feet/Calves, Quads, Piriformis Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Slider SL Squat + 3-Way Reach 2x4 reps ea.

B1

Single Leg Depth Squat

2 x 10

B2

Mini Band Glute Bridge Marching

2 x 10

B3

Hip Airplane

2 x 5

C1

NCM Squat Jump

3 x 8

C2

Russian KB Swing

3 x 10

D

Isometric Hold Back Squats

3 x 5

E1

Box Squat

8, 7, 6, 5, 4

E2

Kneeling Hip Flexor Stretch

4 x 60

F1

Slider Hamstring Curls

8, 7, 6, 5, 4

F2

Active Hamstring Stretch

4 x 60

G1

Seated Single Leg Press

3 x 8

G2

Leg Press

3 x MAX

H1

Smith Machine SLDL

3 x 8

H2

Smith Machine RDL

3 x MAX

I1

FRC: Quadruped Hip (CAR's)

2 x 3 @ 3

I2

Mini Band Resisted Bird Dogs

2 x 10

I3

Adductor Side Plank

2 x 20

I4

Side Plank + Hip Extension

2 x 10

J

Seated Banded Leg Curls

2 x 20 @ 15

K1

Single Leg Depth Squat

2 x 10

K2

1-Leg Romanian Deadlift

2 x 10

K3

Slider Reverse Lunge

2 x 10

K4

TRX RFE Split Squat Pulses

2 x 10 @ 3

Cooldown / Flexibility Period 

L

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

Thursday
UB Push / UB Pull (Phase 4 Week 1)

Pillar + Movement 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. Foam Roll: Lats, Back, Pecs LAX: Ball Triceps, Lats, Pec Minor, Delts Shoulder + T-Spine Mobility: (utilize preferred shoulder & T-Spine mobility drills) Scap Activation: Hanging L-Hang Hold 2x20 sec.

B1

KBBU SA Floor Press (no feet)

2 x 10

B2

KBBU 1/2 TGU

2 x 4

B3

Deadbug KB Pullover

2 x 10

C1

Deadball Power Hop Slams

3 x 8

C2

Deadball Cleans

3 x 10

D

Banded Tricep Pushdown

2 x 15

E1

Push-Up

8, 7, 6, 5, 4

E2

Banded Tricep Stretch

4 x 60

F1

Feet Elevated Inverted Row

8, 7, 6, 5, 4

F2

Lat Rack Stretch

4 x 60

G1

DB Bench Press (Alt. @ Top)

3 x 8

G2

Glute Bridge DB Floor Press

3 x MAX

H1

Half-Kneeling Cable Pulldown (alt. @ bottom)

3 x 8

H2

Half-Kneeling Cable Pulldown

3 x MAX

I1

KBBU SA Floor Press (no feet)

2 x 10

I2

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

I3

Bird Dog Row

2 x 10

I4

Marching Suitcase Carry

2 x 10

J

DB Farmer's Carry

2 x 60

ESD: Arm Farm

K

Arm Farm

Find an open duel cable machine. Set 1 arm low with a rope attachment. Set the other arm high with a bar or use the rope attachment for each exercise. Perform Cable Bicep Curls (low arm) for 30 seconds, followed by Cable Tricep Pressdowns (high arm) for 30 seconds, then rest for 30 seconds, and repeat for the prescribed number of rounds. Perform 3-4 Rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory: Contrast Hypertrophy (4.1)

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 RDL

5, 5, 3, 3

B2

Barbell Hip Thrust

4 x MAX

C1

Bent Over Row

5, 5, 3, 3

C2

Barbell Rollouts

4 x 15

D1

Swiss Ball Glute Bridge

3 x 20

D2

Mini Band Squat Pulses

3 x 45

D3

Swiss Ball Hamstring Curl

3 x 20

D4

Mini Band Good Mornings

3 x 45

E

Mini Band Squat Hold Abductions

1 x 100

F

Legs Up The Wall Flexibility Routine

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Female GPP - Phase 4/6