Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Male General Physical Prep

Phase #4 (Strength Hypertrophy 2)

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

Foam Roll: Back, Hip, Quads, Groin Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Side Plank Mini Band Dynamic Clam 2x10 ea.

B1

Airex SLDL Alternating KB Holds

2 x 5

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 20

D

Single Leg Trap Bar Deadlift

2 x 4

E1

Trap Bar Deadlift

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

1-Leg Barbell RDL

3 x 8

G2

RDL

3 x MAX

H1

2-KB RFE Split Squat (Front Rack)

3 x 8

H2

Double KB Front Squat

3 x MAX

I1

Mini Band Resisted Bird Dogs

2 x 10

I2

FRC: Prone Hip Extension Hover Holds

2 x 3 @ 5

I3

Side Plank + Hip Extension

2 x 10

I4

Adductor Side Plank

2 x 20

J

Swiss Ball Hamstring Curl

2 x 20

Energy Systems Development

K

Fasulo's Quad Squad

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds. Low Pogo x10 seconds Jump Squats x10 seconds Prisoner Squats x 20 seconds ISO Squat Hold x 20 seconds Complete 2 rounds.

Recovery

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

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 L-Hang Hold 2x20 sec.

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

Prone Dowel Lift to Press

2 x 5

E1

Isometric Hold Chin-Ups

30, 25, 20, 15, 10

E2

Lat Rack Stretch

4 x 60

F1

Seated DB Shoulder Press

8, 7, 6, 5, 4

F2

Banded Tricep Stretch

4 x 60

G1

Inverted SA Row & Reach

3 x 8

G2

Inverted Row

3 x MAX

H1

TRX Tricep Extension

3 x 8

H2

Bodyweight Tricep Extension

3 x MAX

I1

KBBU SA Floor Press (no feet)

2 x 10

I2

Side Lying Banded Thoracic Rotation

2 x 10

I3

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

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 2 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

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: 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 5

B3

Hip Airplane

2 x 5

C1

NCM Squat Jump

3 x 8

C2

Russian KB Swing

3 x 20

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

Bodyweight Skater Squat

3 x 8

G2

DB Front Squat

3 x MAX

H1

2-DB SLDL

3 x 8

H2

DB RDL

3 x MAX

I1

Mini Band Resisted Bird Dogs

2 x 10

I2

FRC: Quadruped Hip CAR's

2 x 3 @ 3

I3

Side Plank + Hip Extension

2 x 10

I4

Adductor Side Plank

2 x 20

J

Swiss Ball Hamstring Curl

2 x 20

K

Rowing

1 x 2000

Recovery

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

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 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 20

D

3-Position Push-Up

2 x 5

E1

Close Grip Bench Press

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

Single Arm DB Floor Press

3 x 8

G2

Push-Up

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

Side Plank KBBU Arm Bar

2 x 20

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 2 Rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory Session: UB Pump

A

Stick Mobility: Ninja Flow (Progression 4/5)

1 x 5:00

B1

45 Degree Incline DB Row

4 x 10

B2

DB Spider Curls

4 x 10

B3

45 Degree Incline DB Row

4 x MAX

B4

Seated DB Bicep Curls

4 x MAX

C1

Machine Chest Supported SA Row

3 x 10

C2

Machine Chest Supported Row

3 x MAX

D1

Prone Incline DB "Y" Raise

1 x 100

D2

Seated Superband Overhead Press

1 x 100

D3

Prone Incline DB Lateral Raise

1 x 100

D4

Seated Superband Lateral Raise

1 x 100

D5

Seated DB Bicep Curls

1 x 100

E1

Hanging: Nunchuck Grips

3 x MAX

E2

Hanging: Scapular Depressions

3 x 15

E3

Superband Shoulder Mobility (Kelly Starrett)

3 x 1:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Male GPP - Phase 4/6