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Strong Aesthetics - Phase 2

Aesthetic Athletes

Personal Training, Bodybuilding
Coach
John Fasulo

Phase 2 of Strong Aesthetics is a strength hypertrophy phase designed to escalate your hypertrophy training intensity. This phase introduces pyramid training for primary movements and high-density loading for isolation exercises, strategically increasing both intensity and volume to enhance muscle growth and strength.

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 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Alternating Hip Touches 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

Prone DB Cuban Press (floor)

2 x 8

B3

Half-Kneeling KBBU Windmill Screwdriver

2 x 4

C1

Seated Military Press

12, 10, 8, 10, 12

C2

Exercise Band Lateral Raise

5 x 10

D1

Landmine Crossbody Lateral Raise

3 x 12

D2

Landmine Lateral Raise

3 x 12

E1

Strict Lower Hanging Leg Lifts

2 x 10

E2

Hollow Body Reverse Crunch

2 x 10

F1

Machine Overhead Press

2 x 15

F2

Seated Wide Grip Cable Row

2 x 15

G1

Machine Rear Delt Fly

3 x 15

G2

Cable Single Arm Lateral Raise

3 x 12

Energy Systems Development

H

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > 2-KB Thrusters x4 Recover A: 25s (1:2.5) > 2-KB Hi-Low Carry (L) x25s Recover B: 25s (1:2.5) > 2-KB Hi-Low Carry (R) x25s 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 2 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: Standing Hip CAR's (2x5/5) Activation 2: Single Leg Depth Squat

B1

Half-Kneeling KB Weight Shift

2 x 8

B2

Band Assisted Reverse Nordic Curl

2 x 6

B3

Squat + Band Pull-Apart

2 x 10

C1

Back Squat

12, 10, 8, 10, 12

C2

Wide Grip Pull Ups

5 x 5

D1

Leg Press

4 x 12

D2

Close Grip Lat Pulldown

4 x 12

E1

Swiss Ball SL Oblique Twists

2 x 10

E2

Adductor Side Plank (Copenhagen)

2 x 20

F1

KB Goblet Squat

2 x 15

F2

Machine Pulldown (Supinated Grip)

2 x 15

F3

Leg Extension

2 x 15

G1

Straight Arm Pulldown

3 x 12

G2

TRX Alternating Cossack Squat

3 x 12

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 2 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: KB Arm Bar Scap Press (2x10) Activation 2: Superband Pass-Throughs (2x10)

B1

Hanging Single Arm Scap Pulls

2 x 30

B2

KB Arm Bar

2 x 45

C1

Weighted Chin Ups

10, 8, 6, 8, 10

C2

Weighted Dips

10, 8, 6, 8, 10

D1

Machine Preacher Curls

4 x 12

D2

Tricep Pushdown

4 x 12

E1

Parallette L-Sit Hold

2 x 20

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Seated EZ Bar Lap Curl

2 x 15

F2

Close Grip Bench Press

2 x 15

G1

Cable Bicep Curl

3 x 15

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 2 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: KB Goblet Alternating Shin Box Get-Ups (2x6) Activation 2: Side Lying Banded T-Spine Rotation (2x8)

B1

FRC: Supine Hamstring PAILS / RAILS

2 x 3 @ 10

B2

Mini Band Quadruped Fire Hydrants

2 x 10

B3

Russian KB Swing

2 x 45

C1

Barbell Deadlift

12, 10, 8, 10, 12

C2

Sternum Chin-Up

5 x 5

D1

Pendlay Row

3 x 10

D2

Adductor Side Plank (Copenhagen)

3 x 20

E1

GHD Trunk Rotations

2 x 10

E2

Deadbug KB Pullover

2 x 6

F1

Prone Machine Hamstring Curl

2 x 15

F2

Machine Chest Supported Row

2 x 15

F3

SLDL (Ipsilateral Load) + Hand-Supported

2 x 15

G1

Back Extension Single Arm Row

2 x 8

G2

Back Extension

2 x 10

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 2 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

Prone DB Cuban Press (floor)

2 x 8

B3

Slider Archer Push-Up's

2 x 6

C1

Low-Incline DB Bench Press

12, 10, 8, 10, 12

C2

Seated DB Shrugs

5 x 8

D1

Incline DB Fly

3 x 12

D2

Barbell Upright Row

3 x 12

E1

Strict Lower Hanging Leg Lifts

2 x 10

E2

Captain's Chair Oblique Crunch

2 x 10

F1

Lying Chest Press

2 x 15

F2

Smith Machine Behind-The-Back Shrugs

2 x 15

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) > 2-KB Hang Clean x4 Recover A: 25s (1:2.5) > 2-KB Farmers Walk x25s Recover B: 25s (1:2.5) > Total Rest x25s 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 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Ground Based Mobility Flow Activation 1: Hanging Hollow Body Hold (2x30s) Activation 2: FRC Prone Shoulder External Rotation PAILS/RAILS (2x 5/5)

B1

PVC Balance Series

3 x 1:00

B2

Turkish Get Up

3 x 2

B3

Inertia Wave: Base Stance

3 x 30

C1

Donkey Calf Raise

4 x 15

C2

Half-Kneeling Banded Face Pull to Y-Press

4 x 15

D1

Machine Seated Calf Raise

3 x 12

D2

Eccentric Wrist Supination

3 x 10

E1

Alternating Split Squat Drops (KB)

3 x 20

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Banded High Bicep Curls

2 x 30

F2

Banded Overhead Tricep Extensions

2 x 30

G1

CHAOS BB Bench Press

2 x 30

G2

TRX Row

2 x 30

H1

CHAOS BB OH Press

2 x 30

H2

Crossover Symmetry - OH Press

2 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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Strength Hypertrophy

This training phase emphasizes strength hypertrophy, incorporating pyramid training for primary movements and high-density loading for isolation exercises to elevate intensity and volume, driving muscle growth and strength gains.

Get Strong Aesthetics - Phase 2
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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 2