Aesthetic Curves - Phase 2
Aesthetic Athletes
Bodybuilding, Personal TrainingPhase 2 of Aesthetic Curves 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: Glute/Ham + Back
Tuesday: Shoulders / Delts
Wednesday: Hamstrings + Lats
Thursday: Biceps / Triceps
Friday: Quads / Calves
Saturday: Glutes + UB Repetition
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Tall Plank + Mini Band Lateral Toe Taps (2x10 Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
B1
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 4 @ 3
B2
Swiss Ball Plank Rollout
2 x 10
C1
Sumo Deadlift
12, 10, 8, 10, 12
C2
Single Arm KB Gorilla Row
5 x 6
D1
DB Reverse Lunge (Front Foot Elevated)
3 x 10
D2
Bent Over DB Row
3 x 10
E1
Deadbug KB Pullover
2 x 5
E2
Swiss Ball Knee Tuck
2 x 8
F1
GHD Hip Extension
2 x 15
F2
TRX Inverted Row
2 x 15
F3
Machine Hip Thrusts
2 x 15
G1
Machine Seated Hip Abduction
3 x 15
G2
Mini Band Good Mornings
3 x 15
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Deadball Rainbow Slams Recover A: 25s (1:2.5) > Split Squat Jumps (alternating) Recover B: 25s (1:2.5) > Wide-Outs wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
Banded Pigeon Stretch
1 x 2:00
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
Prone DB Cuban Press (floor)
2 x 8
B3
Half-Kneeling KBBU Windmill Screwdriver
2 x 4
C1
Seated DB Shoulder Press
12, 10, 8, 10, 12
C2
Seated Superband Lateral Raise
5 x 10
D1
Machine Lateral Raise
3 x 12
D2
Seated DB Front Raise
3 x 10
E1
Strict Lower Hanging Leg Lifts
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Seated Wide Grip Cable Row
2 x 15
F2
Machine Overhead Press
2 x 15
F3
Prone Overhead Press
2 x 15
G1
Machine Rear Delt Fly
3 x 15
G2
Mini Band Shoulder External Rotation
3 x 15
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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Elbow Plank + Mini Band Abductions (2x10) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
B1
Hip Airplane
2 x 4
B2
Mini Band Shoulder External Rotation
2 x 10
B3
Single Leg Glute Bridge (Shoulder Elv.)
2 x 10
C1
Smith Machine RDL
12, 10, 8, 10, 12
C2
Smith Machine Bent Over Rows
5 x 6
D1
Machine Pulldown (Supinated Grip)
3 x 12
D2
Mini Band Shoulder Front Raise
3 x 10
E1
Adductor Side Plank (Copenhagen)
2 x 15
E2
Hollow Body Reverse Crunch
2 x 10
F1
GHD Nordic Curl
2 x 15
F2
Close Grip Lat Pulldown
2 x 15
F3
Banded Back Extension
2 x 15
G1
Swiss Ball SL Leg Curl
3 x 10
G2
Single Leg Glute Bridge (Foot Elv.)
3 x 12
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
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
Machine Tricep Dips
12, 10, 8, 10, 12
C2
Barbell Bicep Curl
12, 10, 8, 10, 12
D1
Tricep Pushdown
3 x 12
D2
Cable Bicep Curl
3 x 12
E1
Strict Lower Hanging Leg Lifts
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Machine Preacher Curls
2 x 15
F2
TRX Tricep Extension
2 x 15
F3
Seated DB Bicep Curls
2 x 15
G1
Banded Overhead Tricep Extensions
3 x 12
G2
Hanging Scapular Depressions
3 x 10
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
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: Mini Band Quadruped Fire Hydrants (2x10) Activation 2: Mini Band Isometric Squats (2x3)
B1
Single Leg Squat to Bench (b/w)
2 x 5
B2
Hand-Assisted Sissy Squat
2 x 5
C1
Hack Squat
12, 10, 8, 10, 12
C2
Standing DB Calf Raise
12, 10, 8, 10, 12
D1
Leg Press
3 x 12
D2
Calf Raises (on Leg Press)
3 x 15
E1
Supine PSOAS March (Hip Flexed)
2 x 10
E2
Back Extension
2 x 15
F1
KB Goblet Squat
2 x 15
F2
Machine Seated Calf Raise
2 x 15
F3
Leg Extension
2 x 15
G1
Hand-Assisted Sissy Squat
3 x 10
G2
KB Goblet Split Squat + Floating Heel
3 x 6
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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Banded Pigeon Stretch Activation 1: Shoulder Elevated Single Leg Hip Bridge (2x15) Activation 2: FRC Shoulder Ext. Rotation PAILS/RAILS (2x4) [10s]
B1
Tall Plank Shoulder Taps
2 x 10
B2
Step Up (Tension Emphasis)
2 x 10
C1
Machine Standing Hip Extension
12, 10, 8, 10, 12
C2
Mini Band Squat Pulses
5 x 15
D1
TRX Archer Push-Up
3 x 8
D2
TRX Rear Delt Fly's
3 x 10
E1
Hollow Body Reverse Crunch
2 x 10
E2
Swiss Ball Plank Knee Touches
2 x 10
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
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 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 Aesthetic Curves - Phase 2
Tamara Arnold
D1 Tennis Player / Bodybuilder
Verified Athlete"Transitioning from Division 1 tennis to bodybuilding, I loved the program’s focus on hypertrophy methods combined with compound movements. The balanced approach to muscle development was a refreshing change from the functional workouts I used to do for tennis performance."
Javin Hope
NPC Competitor
Verified Athlete"As an NPC bikini competitor, I found this program perfect for my off-season. It’s a solid set of workouts that help me build muscle and target my weak points, setting me up for success in my next round of shows."
Monija Fasulo
NPC Competitor
Verified Athlete"I really appreciated the program’s structure, with some days focused on higher volume and others on strength movements. The emphasis on glutes was fantastic, and everything felt balanced for comprehensive results."
Hannah Baptista
Bodybuilder
Verified Athlete"I loved the program’s thorough design, balancing challenging workouts with recovery, and focusing on both lower body and foundational upper body exercises. The structure made progress easy, and I learned new techniques along the way."
