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.

$15

Get Posterior Aesthetics - Phase 1

Mechanical Stress

Training Day 1

Metabolic Stress

Training Day 2

Muscle Damage

Training Day 3

Progressive Overload

4 Weeks of periodized programing.

Features

In-App Messanger

Message me with any questions & let me know how your sessions are going.

Programming 3 days per week

3 Day Training Split

Video Demos

Video Demos are embedded for each exercise.

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

Sample Week

Week 1 of 4-week program

Sunday

Mechanical Stress (1.1)

Pillar Prep

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

KB Seated Good Morning

2 x 10

2-KB Deadstop SLDL

2 x 5

Russian KB Swing

4 x 12

Continuous Heiden Jumps

3 x 20

Dynamic Pigeon to QHF Stretch

3 x 5

Deadlift

4 x 8

Primal Squat Hold

3 x 3

Box Squat

3 x 10

SLDL (Ipsilateral Load) + Hand-Supported

3 x 12

Superband Active Hamstring Stretch

3 x 10

DB Lateral Step-Up

3 x 8

Band Assisted Pull-Up

3 x 10

TRX Hamstring Curls

3 x 8

TRX Inverted Row

3 x 10

Circuit

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.

Single Leg Glute Bridge (Foot Elv.)

1 x 100

Tuesday

Metabolic Stress (1.1)

Pillar Prep

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

Mini Band Bird Dogs

2 x 10

Mini Band Glute Bridge Hip Abductions

2 x 20

Smith Machine RDL

3 x 10

DB Reverse Lunge

3 x 6

Smith Machine SLDL

3 x 6

Single Leg Glute Bridge (Foot Elv.)

3 x 15

Dual Cable Reverse Fly

3 x 15

Dual Cable Step Ups

3 x 10

Dual Cable High Row

3 x 15

Cable Glute Kickbacks

3 x 10

Swiss Ball Leg Lift Rotations

3 x 6

Swiss Ball Pike Rolls

3 x 10

Swiss Ball Plank "Stir The Pot"

3 x 6

Back Extension DB Rows

3 x 8

Back Extension

3 x 10

Lat Pulldown

3 x 12

Reverse Grip Lat Pulldown

3 x 10

Circuit

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

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

Single Leg Isometric Glute Bridge

3 x 30

Single Leg Squat to Bench (b/w)

3 x 10

Single Leg Glute Bridge (Foot Elv.)

3 x 20

Lateral Step Up

3 x 12

Reverse Hyper + Mini Band Abduction

3 x 20

SLDL (Ipsilateral Load) + Hand-Supported

3 x 12