Aesthetic Athletes

Bodybuilding, Personal Training
Coach
John Fasulo

Features
6 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Glutes/Back (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)

B1

FRC: SLDL Hip CAR's

2 x 5

B2

Single Leg Hip Thrust (Shoulder's Elevated)

2 x 10

C1

DB Sumo RDL

3 x 12

C2

TRX Inverted Row

3 x 12

D1

DB Reverse Lunge (Front Foot Elevated)

3 x 10

D2

Bent Over DB Row

3 x 10

E1

DB Renegade Row

2 x 8

E2

Ab Wheel

2 x 10

F1

SLDL (Ipsilateral Load) + Hand-Supported

2 x 12

F2

Machine Hip Thrusts

3 x 12

F3

Single Leg Glute Bridge (Foot Elv.)

2 x 15

G1

Seated Cable Row

3 x 12

G2

Machine Seated Hip Abduction

3 x 15

Energy Systems Development

H

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > Heavy KB Swings Recover A: 25s (1:2.5) > Single Leg ISO Hip Bridge (Left) Recover B: 25s (1:2.5) > Single Leg ISO Hip Bridge (Right) wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds

I

Banded Pigeon Stretch

1 x 2:00

Monday
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 Overhead Press

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

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Seated DB Front Raise

2 x 10

F2

Seated DB Lateral Raises

3 x 12

F3

Prone Incline DB Reverse Fly

2 x 12

G

Machine Rear Delt Fly

3 x 12

Energy Systems Development

H

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery 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

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
Hamstrings/Back (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)

B1

2-KB Deadstop SLDL

2 x 8

B2

Single Leg Isometric Hamstring Bridge

2 x 20

C1

DB RDL

3 x 12

C2

Mini Band Squat Pulses

3 x 20

D1

Band Assisted Pull-Up

3 x 10

D2

Mini Band Shoulder External Rotation

3 x 10

E1

Adductor Side Plank (ground)

2 x 15

E2

Mini Band Hollow Body Hold

2 x 30

F1

GHD Nordic Curl

2 x 6

F2

Prone Machine Hamstring Curl

2 x 12

F3

Machine Standing Single Leg Curls

2 x 12

G1

Lat Pulldown

3 x 12

G2

Machine Seated Hip Adduction

3 x 15

Energy Systems Development

H

Aerobic Threshold ESD

Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 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

Wednesday
Triceps/Biceps (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

Prone Snow Devils

2 x 15

B2

KBBU Single Arm Floor Press

2 x 8

C1

Close Grip Push-Up

3 x 12

C2

DB Bicep Curls

3 x 12

D1

TRX Tricep Extension

3 x 12

D2

TRX Biceps Curl

3 x 12

E1

Hanging Knee Raise

2 x 8

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Barbell Bicep Curl

3 x 12

F2

Cable Rope Curl

2 x 12

G

Tricep Rope Pulldowns

3 x 12

Energy Systems Development

H

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > Deadball Slams Recover A: 25s (1:2.5) > Pushup to Elbow Plank Recover B: 25s (1:2.5) > Exercise Band Bicep Curl 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

Thursday
Quads/Calves (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

Band Assisted Reverse Nordic Curl

2 x 8

B2

Isometric Spanish Squat

2 x 30

C1

Box Squat

3 x 12

C2

Lateral Step Up

3 x 8

D1

RFE KB Goblet Split Squat

3 x 10

D2

Slider Lateral Lunge

3 x 8

E1

Swiss Ball Side Plank

2 x 15

E2

Swiss Ball Pike Rolls

2 x 10

F1

Machine Seated Calf Raise

3 x 15

F2

RFE Split Squat + Floating Heel

2 x 10

F3

Low Pogo + High Pogo

3 x 20

G1

Leg Extension

3 x 15

G2

Mini Band Single Leg Hip Abductions

3 x 10

Energy Systems Development

H

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery 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

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

Friday
Glutes/Triceps (Phase 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Banded Pigeon Stretch Activation 1: Single Leg Isometric Hip Bridge (2x30s) Activation 2: FRC Shoulder Swimmer CAR's (2x4)

B1

Plank to Push-Up

2 x 10

B2

Single Leg Squat to Bench (b/w)

2 x 10

C1

Machine Standing Hip Extension

3 x 12

C2

Mini Band Monster Walk

3 x 30

D1

Glute Bridge DB Floor Press

3 x 10

D2

DB Lateral Raise

3 x 15

E1

Mini Band Long Lever Reverse Crunch

2 x 10

E2

Side Plank Mini Band Clamshell (Static)

2 x 12

F1

Tricep Rope Pulldowns

2 x 30

F2

Cable Rope Curl

2 x 30

G1

Rope Face Pull

2 x 30

G2

Exercise Band Lateral Raise

2 x 30

H1

TRX RFE Split Squat Pulses

2 x 30

H2

KB Good Morning

2 x 30

I1

Lat Pulldown

3 x 12

I2

Half-Kneeling Banded Face Pull to Y-Press

3 x 10

Energy Systems Development

J

Aerobic Threshold ESD

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

K

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Aesthetic Curves - Phase 1