Strong Aesthetics - Phase 1
Aesthetic Athletes
Personal Training, BodybuildingPhase 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
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
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
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
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
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
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
John Fasulo
M.S., CSCS, USAW, USATF, EXOS, FRC 10-years of coaching experience, 20 years of training experience for sports/event-prep.
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
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."
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."
