Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Male General Physical Prep

Phase #2 (Metabolic Hypertrophy)

Features
1 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 / UB Push (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Banded Pigeon Stretch 2x60 seconds Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea. Hip-Activation: Quadruped Mini Band Fire Hydrants 2x10 ea.

B1

Knee Hug Hip Bridge

2 x 6

B2

KBBU Screwdrivers

2 x 10

B3

Superband RDL

2 x 6

C1

Banded KB Swing

4 x 12

C2

Hand Release Plyo Push-up

4 x 8

D1

DB RDL

3 x 12

D2

Active Hamstring Stretch

3 x 30

D3

DB Bench Press (Alt. @ Top)

3 x 12

D4

Dowel Pass-Throughs

3 x 60

E1

Swiss Ball Plank "Stir The Pot"

2 x 6

E2

Tall Plank KB Pull Through

2 x 6

E3

Supine PSOAS March (Hip Flexed)

2 x 10

E4

90/90 Base Hip Switches

2 x 5

F1

Swiss Ball Hamstring Curl

3 x 8

F2

Half-Kneeling KB Single Arm OH Press

3 x 10

G

Prone Machine Hamstring Curl

2 x 20

H1

Seated DB Overhead Front Raise

2 x 10

H2

DB Lateral Raise

2 x 10

H3

Seated DB "Around The World" Raises

2 x 10

H4

DB Lateral Raise

2 x 10

I

Banded Posterior Hip Mobilization

1 x 4:00

Monday
UB Pull / LB Push (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization Scap-Activation: Hanging Scapular Rotations 2x10 Hip-Activation: Split Stance KBBU Static Hold 2x30 sec ea.

B1

Plank Single Arm Pulldown

2 x 10

B2

Single Leg Depth Squat

2 x 10

B3

TRX Squat Row to "Y" Fly (Level 3)

2 x 8

C1

TRX Explosive Row

4 x 12

C2

Box Jump

4 x 5

D1

Isometric Hold Chin-Ups

3 x 20

D2

Lat Rack Stretch

3 x 60

D3

Single Leg Squat to Bench (DB Goblet)

3 x 12

D4

Quad Stretch

3 x 60

E1

TRX Standing Rollout

2 x 10

E2

Side Lying Banded Thoracic Rotation

2 x 6

E3

DB Renegade Row

2 x 5

E4

Suitcase Carry

2 x 20

F1

Machine Pulldown (Supinated Grip)

3 x 10

F2

Bulgarian Split Squat

3 x 10

G

Seated Cable Row

2 x 15

H

SkiErg

4 x 250

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
Week 1: Loaded Carries

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: Lats, Pec Minor, Traps Trigger Point: Lats, Forearms Mobility: T-Spine Rotation & T-Spine Extension Scap Activation Correctives: (Individually Prescribed)

B1

Hanging: Hollow Body Hold

3 x 45

B2

Marching Suitcase Carry

3 x 20

C1

Sled March

2 x 15

C2

Slider Mountain Climbers

2 x 20

D

DB Farmer's Walk

4 x 90

E

Superband Shoulder Mobility (Kelly Starrett)

1 x 1

Wednesday
LB Push / UB Pull (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip-Activation: Mini Band Single Leg Hip Circles 2x8 ea. Scap-Activation: Quadruped KB Pull-Throughs 2x8 ea.

B1

KB Goblet Squat

2 x 5

B2

Deadbug KB Pullover

2 x 5

B3

Pallof Squat & Press

2 x 5

C1

1-Arm KB High Pull

4 x 12

C2

DB Continuous Vertical Jumps

4 x 10

D1

Double KB Front Squat

3 x 12

D2

Kneeling Hip Flexor Stretch

3 x 60

D3

KB Gorilla Rows

3 x 12

D4

Swiss Ball Kneeling Lat Stretch

3 x 60

E1

Half-Kneeling Superband CHOP

2 x 10

E2

Shin-Box Alternating Get-Ups

2 x 6

E3

Side Plank SA Row

2 x 10

E4

Supine PSOAS March (Hips Extended)

2 x 10

F1

Paused DB Goblet Squats

3 x 10

F2

Lat Pulldown

3 x 10

G

Leg Press

2 x 20

H

Rowing

6 x 200

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 Scorpian 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 / LB Pull (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Primal Squat 2x45 seconds Scap-Activation: Prone Overhead Press 2x15 Hip-Activation: Quadruped Mini Band Hip Circles 2x10 ea.

B1

Mini Band Shoulder External Rotation

2 x 15

B2

SLDL w/ "Prisoner Posture Hold"

2 x 10

B3

Tall Plank 1-Leg Shoulder Taps

2 x 10

C1

Banded KB Swing

4 x 12

C2

Clapping Push-Up

4 x 8

D1

DB Bench Press

3 x 12

D2

Dowel Pass-Throughs

3 x 60

D3

SLDL (Contralateral Loading)

3 x 12

D4

Active Hamstring Stretch

3 x 60

E1

TRX Standing Rollout

2 x 10

E2

Side Lying Banded Thoracic Rotation

2 x 6

E3

TRX Standing Torso Rotation

2 x 6

E4

DB Farmer's Walk

2 x 20

F1

DB Tricep Extension

3 x 10

F2

Duel Cable SLDL

3 x 10

G

Seated Chest Press

2 x 15

H1

Seated DB Front Raise

2 x 10

H2

DB Lateral Raise

2 x 10

H3

Seated DB "Around The World" Raises

2 x 10

H4

DB Lateral Raise

2 x 10

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory Session: Traps

A

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

B1

DB Shrug

10 x 10

B2

Barbell Overhead Front Raise

10 x 10

B3

Barbell Bicep Curl

10 x 10

B4

Pull-Up

10 x 10

C1

Rope Upright Row

3 x 12

C2

Rope Face Pull

3 x 12

C3

Lying Rope Upright Row

3 x 12

D1

Swiss Ball Kneeling Lat Stretch

2 x 45

D2

Stick Mobility: T-Spine Slider Rotations

2 x 2 @ 10

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Male GPP - Phase 2/6