Aesthetic Athletes

Strength & Conditioning, Personal Training
Coach
John Fasulo

Male General Physical Prep

Phase #3 (Strength Hypertrophy)

 

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: KB Good Mornings 2x10

B1

Single Leg RDL + Medball OH Reach

2 x 5

B2

Mini Band Single Leg Hip Abductions

2 x 15

B3

Split Stance KBBU Static Hold

2 x 30

C1

Banded KB Swing

3 x 8

C2

DB Continuous Vertical Jumps

3 x 20

D1

RDL

4 x 8

D2

Active Hamstring Stretch

4 x 60

D3

Bulgarian Split Squat

4 x 8

D4

Kneeling Hip Flexor Stretch

4 x 60

E1

SLDL (Contralateral Loading)

2 x 8

E2

Swiss Ball Single Leg Curl

2 x 10

F1

Leg Press

2 x 8

F2

KB Goblet Squat

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 Side Plank

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

Clapping Push-Up

3 x 10

D1

Pull-Up (Hip Flexion + Abduction)

4 x 8

D2

Lat Rack Stretch

4 x 60

D3

Single Arm KB Z-Press

4 x 8

D4

Banded Tricep Stretch

4 x 60

E1

Machine Chest Supported SA Row

2 x 8

E2

Machine Chest Supported Row

2 x 15

F1

Single Arm DB Floor Press

2 x 8

F2

Push-Up

2 x 20

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 Hip Abductions 2x10 ea. FB Integration: KB Heartbeat Squat 2x5

B1

Single Leg Depth Squat

2 x 10

B2

(AIREX) 1-Leg RDL + Medball OH Reach

2 x 4

B3

Single Arm KBBU Front Squat

2 x 5

C1

NCM Box Jump

3 x 8

C2

Alternating Split Squat Drops (DB's)

3 x 20

D1

Zombie Squat

4 x 8

D2

Kneeling Hip Flexor Stretch

4 x 60

D3

2-DB SLDL

4 x 8

D4

Active Hamstring Stretch

4 x 60

E1

RFE Split Squat (1KB Contralateral Front Rack)

2 x 8

E2

KB Goblet Squat

2 x 15

F1

Swiss Ball Single Leg Curl

2 x 8

F2

Slider Hamstring Curls

2 x 15

G1

Deadbug KB Pullover

2 x 8

G2

FRC: Prone Hip Extension Lift-Offs

2 x 5

G3

Single Leg Pallof ISO Hold

2 x 20

G4

90/90 Internal Rotation Lift-Off's

2 x 5 @ 3

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.) Slider Mountain Climber 2.) KB Swing 3.) KB High Pull to Goblet Catch 4.) 1-Arm KB Squat Clean (alternating)

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

Hand Release Plyo Push-up

3 x 8

C2

Deadball Rainbow Slams

3 x 10

D1

DB Neutral Grip Bench Press

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

Dip

2 x 8

E2

Close Grip Push-Up

2 x 15

F1

Bent Over Row

2 x 8

F2

DB Bicep Curls

2 x 15

G1

Quadruped Sandbag Pull Through's

2 x 8

G2

Hollow Body Flutter Kicks

2 x 30

G3

Side Plank SA Row

2 x 8

G4

2-KB Hi-Low Carry (Front Rack)

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 Session: UB Pump

A

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

B1

Incline DB Fly

1 x 100

B2

Prone Incline DB Reverse Fly

1 x 100

C1

Seated DB Bicep Curls

1 x 100

C2

Incline DB Tricep Extension

1 x 100

D1

Seated Arnold Press

1 x 100

D2

Seated DB Lateral Raises

1 x 100

E1

Incline DB Bench Press

1 x 100

E2

Incline DB Row

1 x 100

F1

Stick Mobility: T-Spine Slider Rotations

2 x 4

F2

KB Arm Bar

2 x 30

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Male GPP - Phase 3/6