Strong Aesthetics - Phase 1

Aesthetic Athletes

Personal Training, Bodybuilding
Coach
John Fasulo

Phase 1 of Strong Aesthetics is dedicated to a metabolic hypertrophy phase, focusing on building a robust aerobic base essential for advanced bodybuilding workouts. This foundational phase concentrates on establishing substantial training volume and pacing, laying the groundwork for effective and sustainable bodybuilding training methods in following phases.

Weekly Training Split

Monday: Shoulders / Delts

Tuesday: Quads / Lats

Wednesday: Biceps / Triceps

Thursday: Hamstrings / Back

Friday: Chest / Traps

Saturday: Calves / UB Repetition

Features
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In-App Messanger
Message me with any program questions or feedback with your lifts.
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Programming 6 days per week
6-Day Body-Part Training Split
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Exercise Video Guidance
All exercises come with a video demonstration.
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Progressive Overload
Smooth and methodical progressive overload to ensure your consistently seeing results in your strength.
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Delivered through TrainHeroic
If PDF programs aren't your thing, the Train Heroic App comes with a seamless training calendar integrated with your daily workout prescriptions
Equipment
Required
Commercial Gym Membership
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Sample Week
Week 1 of 4-week program
Sunday
Shoulders (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15

B1

Prone Snow Devils

2 x 15

B2

Half-Kneeling KBBU Single Arm OH Press

2 x 8

C

DB Arnold Press

3 x 12

D1

Half-Kneeling Landmine Single Arm OH Press

3 x 10

D2

Landmine Bent Over Rear Delt Row

3 x 10

E1

Hanging Knee Raise

2 x 8

E2

Mini Band Hollow Body Hold

2 x 30

F1

Seated DB Front Raise

2 x 12

F2

Seated DB Lateral Raises

2 x 12

F3

Prone Incline DB Reverse Fly

2 x 12

G1

Machine Rear Delt Fly

3 x 10

G2

Seated Superband Lateral Raise

3 x 15

Energy Systems Development

H

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Monday
Quads/Back (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Quads, Hip Flexor, Piriformis Mobility: Kneeling & RFE Fascial Front Line + T-Spine Reaches Activation 1: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)

B1

KBBU Single Arm Front Squat

2 x 6

B2

Band Assisted Reverse Nordic Curl

2 x 6

C1

Front Rack Box Squat

3 x 12

C2

Band Assisted Eccentric Pull-Up

3 x 12

D1

Barbell Lunge

3 x 10

D2

Isometric Pull-Up Hold

3 x 20

E1

Dead Bug

2 x 10

E2

Adductor Side Plank (ground)

2 x 20

F1

Landmine Curtsy Lunge

2 x 10

F2

Leg Extension

2 x 12

F3

KB Goblet Squat (Heels Elevated)

2 x 12

G1

Lat Pulldown

3 x 12

G2

Hand-Assisted Sissy Squat

3 x 10

Energy Systems Development

H

Aerobic Threshold ESD

Work Interval: 10-120m (steady state continuous) Backward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps

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

Tuesday
Arms (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)

B1

Hanging Hollow Body Hold

2 x 30

B2

KB Arm Bar

2 x 45

C1

Chin-Up

3 x 12

C2

Dip

3 x 12

D1

EZ Bar Curl

3 x 12

D2

Skull Crushers

3 x 12

E1

Bodyweight Tricep Extension

2 x 10

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Seated DB Bicep Curls

2 x 12

F2

Machine Preacher Curls

2 x 12

F3

Cable Bicep Curl

2 x 15

G1

DB Bicep Curl (Multi-Hold Pump Set)

2 x 30

G2

Plank

2 x 3:00

H

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Energy System Development

I

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps

Wednesday
Hamstrings/Back (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Lats, Glute/Hip, Groin Trigger Point: Piriformis, Rotator Cuff, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini Band Abduction 2x20 Activation 2: Thoracic Bridge + Crab Reach 2x5

B1

Single Leg Isometric Hamstring Bridge

2 x 20

B2

FRC: 90/90 Heel Drags

2 x 8

C1

RDL

3 x 12

C2

Bent Over Row

3 x 12

D1

Barbell Reverse Lunge

3 x 10

D2

Inverted Row

3 x 10

E1

DB Renegade Row

2 x 10

E2

Ab Wheel

2 x 10

F1

TRX Hamstring Curl

2 x 8

F2

SLDL (Ipsilateral Load) + Hand-Supported

2 x 12

F3

Seated Machine Hamstring Curl

2 x 12

G1

Seated Cable Row

3 x 12

G2

Swiss Ball Hamstring Curl

3 x 15

Energy System Development

H

Aerobic Threshold ESD

Work Interval: 10-120m (steady state continuous) Forward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps

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
Chest/Traps (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15

B1

Prone Snow Devils

2 x 15

B2

KBBU Single Arm Floor Press

2 x 8

C1

DB Bench Press

3 x 12

C2

Seated DB Shrugs

3 x 10

D1

Machine Incline Chest Press

3 x 10

D2

Standing Plate OH Raise

3 x 10

E1

Hanging Knee Raise

2 x 8

E2

Mini Band Hollow Body Hold

2 x 30

F1

Incline DB Fly

2 x 12

F2

Incline DB Bench Press

2 x 12

F3

Incline DB Pullover

2 x 12

G1

High Cable Crossover

3 x 12

G2

Rope Face Pull

3 x 12

Energy Systems Development

H

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Calves/UB Repetition (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Stickmobility T-Spine Rotation (2x5) Activation 1: FRC Shoulder Swimmer CAR's (2x5) Activation 2: FRC Shoulder External Rotation PAILS/RAILS (2x 5/5)

B1

PVC Balance Series

2 x 1:00

B2

Side Lying Banded Thoracic Rotation

2 x 8

C1

Donkey Calf Raise

4 x 12

C2

Half-Kneeling Banded Face Pull to Y-Press

4 x 15

D1

Floating Heel Split Squat Calf Raise

3 x 10

D2

Eccentric Wrist Supination

3 x 10

E1

Low Pogo + High Pogo

3 x 20

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Banded High Bicep Curls

3 x 30

F2

Banded Overhead Tricep Extensions

3 x 30

G1

CHAOS BB Bench Press

3 x 30

G2

TRX Row

3 x 30

H1

CHAOS BB OH Press

3 x 30

H2

Crossover Symmetry - OH Press

3 x 30

Energy Systems Development

I

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps

J

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Coach
coach-avatar John Fasulo

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

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Metabolic Hypertrophy

This training phase focuses on metabolic hypertrophy, building a strong aerobic base and high training volume to establish the foundation for advanced, sustainable bodybuilding progress.

Get Strong Aesthetics - Phase 1
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The Proof
verified-athlete-avatar John Fasulo

S&C Coach

Verified Athlete

"I loved this program’s structure—the weekly muscle group frequency and balanced split let me work my whole body without overdoing it. Having a clear plan meant I could focus and get straight to work in the gym. Exactly what I needed for a well-rounded routine."

verified-athlete-avatar Mike Attebery

Videographer / Entrepreneur

Verified Athlete

"As a busy professional, I appreciated having an intense, structured plan that let me focus and get straight to work. This program kept me healthy over 6 months and helped me add size to my back, arms, and legs. Highly effective and easy to follow."

Strong Aesthetics - Phase 1