Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Male Physique Prep

Phase #1 (Metabolic Hypertrophy)

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Shoulders/Delts (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 2x15 Scap-Activation: Prone Snow Devils 2x15

B1

Standing Exercise Band "Y" Raise's

2 x 20

B2

Mini Band Shoulder External Rotation

2 x 20

B3

Half-Kneeling KB Bent Press

2 x 5

C

DB Arnold Press

3 x 12

D

Half-Kneeling Landmine SA OH Press

3 x 10

E1

Hanging Knee Raise

3 x 10

E2

KBBU Side Plank Arm Bar

3 x 30

F1

Seated DB Front Raise

2 x 10

F2

Seated DB Lateral Raises

2 x 10

F3

Prone Incline DB Reverse Fly

2 x 10

F4

Prone Incline DB Face Pull

2 x 10

G1

Seated Plate OH Raise

15, 12, 10, 15

G2

Seated Superband Lateral Raise

15, 12, 10, 15

H

Lying Cable Face Pull

1 x 100

I

Treadmill Work

1 x 30:00 @ 6

J

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 A: Quadruped Hip CAR's 2x5 each direction Mobility B: Alternating Pigeon Stretch 2x5 ea. Hip-Activation: Band-Assisted Reverse Nordics 2x8 (eccentric)

B1

Supine PSOAS March (Hip Flexed)

2 x 15

B2

Mini Band Single Leg Hip Circles

2 x 5

B3

Bodyweight Skater Squat

2 x 5

C1

Barbell Reverse Lunge

3 x 12

C2

Pull-Up

3 x 10

D1

Front Rack Box Squat

3 x 10

D2

Pull-Up

3 x 10

E1

Ab Wheel

3 x 10

E2

Side Plank PSOAS March

3 x 10

F1

Landmine Lateral Lunge

2 x 10

F2

Landmine Lateral Shifts

2 x 10

F3

Landmine Reverse Lunge

2 x 10

F4

Landmine Front Squat

2 x 10

G1

KB Goblet Squat (Heels Elevated)

15, 12, 10, 15

G2

Close Grip Lat Pulldown

15, 12, 10, 15

H

Spanish Squat

4 x 10

Conditioning

I

Timed Intervals

Perform each exercises for 30 seconds each, followed by 1-minute of rest. Perform 3 rounds Banded Reverse Squat x30s KB Swing x30s Swiss Ball Hamstring Curls x30s 3 Rounds

Recovery

J

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: Dowel Pass-Throughs 2x10 Scap-Activation: FRC Swimmers 2x4

B1

KBBU Deadbugs

2 x 8

B2

KB Arm Bar

2 x 30

B3

Bodyweight Tricep Extension

2 x 10

C1

Chin-Up

3 x 12

C2

Dip

3 x 12

D1

Barbell Bicep Curls (To Forehead)

3 x 10

D2

Skull Crushers

3 x 10

E1

Swiss Ball Pike Rolls

3 x 10

E2

Swiss Ball Plank Rollout

3 x 10

Core Assistance

F

3-Minute Base Plank Circuit

Perform each exercise for 30-seconds each. Tall Plank Elbow Plank Side Plank L Side Plank R Elbow Plank Tall Plank Perform 2 rounds

G1

Seated DB Bicep Curls

20, 15, 12

G2

DB Tricep Extension

20, 15, 12

Conditioning

H

Arm Farm

Pick a Bicep and Tricep Isolation exercise and perform 30 seconds "ON" for each exercise back to back. Rest for 30 seconds in between each round. Perform 3 Rounds

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Wednesday
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: Scorpion Stretch Activation: Wenning Warm-Up (2 rounds) A - Superband Push-Up x25 B - Supine Superband Pull-Aparts x25

B1

KBBU Single Arm Floor Press

2 x 6

B2

TRX Inverted Row

2 x 10

C1

DB Bench Press

3 x 12

C2

Seated DB Shrugs

3 x 10

D1

Single Arm DB Floor Press

3 x 10

D2

Standing Plate OH Raise

3 x 10

E1

Hanging Knee Raise

3 x 10

E2

Slider Body Saw

3 x 10

F1

Incline DB Fly

2 x 10

F2

Incline DB Bench Press

2 x 10

F3

Low-Incline DB Fly

2 x 10

F4

Low-Incline DB Bench Press

2 x 10

G1

Cable Chest Fly (All Angles)

15, 12, 10, 15

G2

Duel Cable Reverse Fly

15, 12, 10, 15

H

Machine Chest Fly

1 x 100

I

Treadmill Work

1 x 30:00 @ 6

J

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Thursday
Hamstrings/Back (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Hamstrings, Piriformis, Mobility A: SLDL Hip CAR's 2x5 ea. Mobility B: Thoracic Bridge 2x20 sec ea. Hip-Activation: Glute Bridge + Mini Band Abductions 2x20

B1

Single Leg Hip Thrust (Shoulder's Elevated)

2 x 10

B2

SL Isometric Hamstring Bridge

2 x 30

B3

2-KB Deadstop SLDL

2 x 5

C1

RDL

3 x 12

C2

Bent Over Row

3 x 10

D1

TRX Row to Hamstring Curl

3 x 10

D2

TRX Y Deltoid Fly

3 x 10

E1

DB Renegade Row

3 x 10

E2

TRX Standing Rollout

3 x 10

F1

SLDL (Contralateral Loading)

2 x 10

F2

Hand-Supported SLDL (Ipsilateral Loading)

2 x 10

F3

Swiss Ball SL Leg Curl

2 x 10

F4

Swiss Ball Hamstring Curl

2 x 10

G1

Seated Cable Row

15, 12, 10, 15

G2

Prone Machine Hamstring Curl

15, 12, 10, 15

H

Slider Hamstring Curls

3 x 15

Conditioning

I

Timed Intervals

Perform each exercises for 30 seconds each, followed by 1-minute of rest. Perform 3 rounds KB Swing x30s KB Gorilla Row x30s TRX Row x30s 3 Rounds

Recovery

J

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

Friday
Shoulder/Elbow (Repetition Recovery)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Stick Mobility T-Spine Rotations 2x30 sec ea. Scap-Activation: FRC Swimmers 2x4

B1

FRC: Prone Shoulder External Rotation PAILS / RAILS

3 x 3 @ 10

B2

KBBU Split Stance Static Hold

3 x 30

B3

KB Snatch

3 x 20

C1

Half-Kneeling Banded Face Pull to Y-Press

1 x 50

C2

TRX Row

1 x 100

D1

Banded High Bicep Curls

1 x 100

D2

Banded Overhead Tricep Extensions

1 x 100

E1

Hanging: Hollow Bent Knee Hold

3 x 30

E2

Medball Overhead Sit Up

3 x 10

F1

Half-Kneeling Single Arm Banded "Y" Raise

1 x 75

F2

Half-Kneeling Single Arm Cable Row

1 x 75

G

DB Bicep Curl (Multi-Hold Pump Set)

2 x 30

H1

Stick Mobility: Ninja Flow (Progression 4/5)

2 x 60

H2

Hanging: Passive Hang

2 x 60

Strong Aesthetics - Phase 1