Posterior Aesthetics - Phase 1

Aesthetic Athletes

Bodybuilding, Functional Training
Coach
John Fasulo

4 Week Posterior Chain program emphasizing the 3 mechanisms of hypertrophy (Mechanical Stress, Metabolic Stress, Muscle Damage)

Use the program as a stand-alone regimen or pair to your primary bodybuilding split as an accessory program specific to developing your posterior chain.

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Mechanical Stress
Training Day 1
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Metabolic Stress
Training Day 2
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Muscle Damage
Training Day 3
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Progressive Overload
4 Weeks of periodized programing.
Features
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In-App Messanger
Message me with any questions & let me know how your sessions are going.
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Programming 3 days per week
3 Day Training Split
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Video Demos
Video Demos are embedded for each exercise.
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Digital Training Log
Track your sets, reps, and volume over-time & progress to training benchmarks faster with an organized digital training log.
Equipment
Required
Commercial Gym Membership
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Sample Week
Week 1 of 4-week program
Sunday
Mechanical Stress (1.1)

Pillar Prep

A

FB Pillar Prep (Bodybuilding)

Foam Roll: Hip, Back, Quads, Groin Trigger Point (LAX): Piriformis, Hip Flexor, Hamstrings Hip Activation: Quadruped (or) Standing Mini-Band Series Banded Mobility: Lat Mobilization / Hip Distraction

B1

KB Seated Good Morning

2 x 10

B2

2-KB Deadstop SLDL

2 x 5

C1

Russian KB Swing

4 x 12

C2

Continuous Heiden Jumps

3 x 20

C3

Dynamic Pigeon to QHF Stretch

3 x 5

D1

Deadlift

4 x 8

D2

Primal Squat Hold

3 x 3

E1

Box Squat

3 x 10

E2

SLDL (Ipsilateral Load) + Hand-Supported

3 x 12

E3

Superband Active Hamstring Stretch

3 x 10

F1

DB Lateral Step-Up

3 x 8

F2

Band Assisted Pull-Up

3 x 10

G1

TRX Hamstring Curls

3 x 8

G2

TRX Inverted Row

3 x 10

Circuit

H

Perform 2-4 rounds of the circuit. Deadbug + Crossbody Heel Taps x10 reps ea. Swiss Ball Plank Rollouts x10 reps Swiss Ball Hamstring Curls x15 reps Suitcase Carry x20 yards ea.

I

Single Leg Glute Bridge (Foot Elv.)

1 x 100

Tuesday
Metabolic Stress (1.1)

Pillar Prep

A

FB Pillar Prep (Bodybuilding)

Foam Roll: Hip, Back, Quads, Groin Trigger Point (LAX): Piriformis, Hip Flexor, Hamstrings Hip Activation: Quadruped (or) Standing Mini-Band Series Banded Mobility: Lat Mobilization / Hip Distraction

B1

Mini Band Bird Dogs

2 x 10

B2

Mini Band Glute Bridge Hip Abductions

2 x 20

C1

Smith Machine RDL

3 x 10

C2

DB Reverse Lunge

3 x 6

C3

Smith Machine SLDL

3 x 6

C4

Single Leg Glute Bridge (Foot Elv.)

3 x 15

D1

Dual Cable Reverse Fly

3 x 15

D2

Dual Cable Step Ups

3 x 10

D3

Dual Cable High Row

3 x 15

D4

Cable Glute Kickbacks

3 x 10

E1

Swiss Ball Leg Lift Rotations

3 x 6

E2

Swiss Ball Pike Rolls

3 x 10

E3

Swiss Ball Plank "Stir The Pot"

3 x 6

F1

Back Extension DB Rows

3 x 8

F2

Back Extension

3 x 10

G1

Lat Pulldown

3 x 12

G2

Reverse Grip Lat Pulldown

3 x 10

Circuit

H

Perform 2-4 rounds of the circuit. Tall Plank Cross Body Elbow to Knee x 10 reps ea. side Side Plank x30 seconds ea. side. V-Ups x 10 reps Suitcase Carry x30 yds ea.

Thursday
Muscle Damage (1.1)

Pillar Prep

A

Session Warmup

Foam Roll: Hip, Back, Quads, Groin Trigger Point (LAX): Piriformis, Hip Flexor, Hamstrings Hip Activation: Quadruped (or) Standing Mini-Band Series Banded Mobility: Lat Mobilization / Hip Distraction

B1

Single Leg Isometric Glute Bridge

3 x 30

B2

Single Leg Squat to Bench (b/w)

3 x 10

C1

Single Leg Glute Bridge (Foot Elv.)

3 x 20

C2

Lateral Step Up

3 x 12

D1

Reverse Hyper + Mini Band Abduction

3 x 20

D2

SLDL (Ipsilateral Load) + Hand-Supported

3 x 12

E1

Mini Band Reverse Crunch

3 x 10

E2

Slider Body Saw

3 x 10

F1

Side Plank Mini Band Clamshell (Static)

4 x 15

F2

Side Plank Cable Hip Extension

4 x 15

G

TRX RFE Split Squat Pulses

4 x 30

Coach
coach-avatar John Fasulo

MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.

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Glute S&C for Glute Gains

Utilizing the 3 different mechanisms of hypertrophy paired with progressive overload & isolated glute specific training, this program will add shape, size, and strength to your posterior chain.

Get Posterior Aesthetics - Phase 1
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The Proof
verified-athlete-avatar Monija Fasulo

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Verified Athlete

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Posterior Aesthetics - Phase 1