Strong Aesthetics - Phase 3
Aesthetic Athletes
Personal Training, BodybuildingPhase 3 of Strong Aesthetics continues the strength hypertrophy focus, incorporating cluster sets and mechanical drop sets to drive intensity and volume density even higher, pushing muscle growth and strength to new levels. These advanced hypertrophy techniques are specifically designed to maximize muscle recruitment and overload, making this phase crucial for breaking through plateaus and achieving peak physique development.
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 Single Arm Passive Hang 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
Prone DB Cuban Press (floor)
2 x 10
B2
Half-Kneeling KB Bent Press
2 x 5
B3
DB Z-Press
2 x 25
C1
Seated DB Shoulder Press
3 x 4
C2
Seated DB Shoulder Press
3 x 6
C3
Seated DB Shoulder Press
3 x 8
D1
Cable Single Arm Lateral Raise
3 x 12
D2
Cable Single Arm Rear Delt Raise
3 x 12
E1
Hanging "Tik Tok" Leg Raises
2 x 8
E2
V-Ups
2 x 10
F1
Seated DB Front Raise
3 x 10
F2
Seated DB "Around The World" Raises
3 x 10
F3
Seated DB Lateral Raises
3 x MAX
G1
Incline Cable Face Pull
3 x 10
G2
Cable Single Arm Front Raise
3 x 10
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Tactical KB Snatch x4 Total Recover A: 25s (1:2.5) > KB Suitcase March (L) x25s Recover B: 25s (1:2.5) > KB Suitcase March (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
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: Hip Airplane 2x4 Activation 2: KB Cossack Squat 2x4
B1
FRC: 90/90 Internal Rotation LIFT-OFF's
2 x 3 @ 5
B2
Reverse Nordic Leg Curl
2 x 6
B3
KB Goblet Squat
2 x 20
C1
Front Squat
3 x 5
C2
Back Squat
3 x 10
D1
Close Grip Lat Pulldown
3 x 6
D2
Close Grip Lat Pulldown
3 x 10
E1
Leg Extension
4 x 12
E2
Wide Grip Pull Ups
4 x 8
F1
Mini Band Long Lever Reverse Crunch
2 x 10
F2
Adductor Side Plank (TRX)
2 x 20
G1
Bulgarian Split squat
3 x 10
G2
RFE SS (b/w only)
3 x 10
G3
Walking Lunges
3 x 10
H1
Straight Arm Pulldown
3 x 12
H2
TRX Y Deltoid Fly
3 x 12
Energy Systems Development
I
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
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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Shoulder External Rotation PAILS/RAILS (2x3) [10s] Activation 1: Prone DB Overhead Press (2x15) Activation 2: Superband Pass-Throughs (2x10)
B1
Hanging: Underhand Rotations + Grip Switches
2 x 30
B2
Superman Plank
2 x 30
C1
Weighted Chin Ups
3 x 4
C2
Chin-Up
3 x 10
C3
Exercise Band Bicep Curls
3 x 30
D1
Weighted Dips
3 x 4
D2
Dip
3 x 10
D3
Banded Overhead Tricep Extensions
3 x 30
E1
Cable Bicep Curl
4 x 12
E2
Tricep Pushdown
4 x 12
F1
Parallette Crow Pose
2 x 20
F2
Stomach Vacuum Practice
2 x 3:00 @ 10
G1
Machine Single Arm Preacher Curl
3 x 10
G2
Machine Reverse Grip Preacher Curl
3 x 10
G3
Machine Preacher Curls
3 x MAX
H1
Seated Incline DB Curls
3 x 30
H2
Incline DB Tricep Extension
3 x 30
H3
Plank
2 x 3:00
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
J
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
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: Hip Airplane (2x4) Activation 2: Single Leg Depth Squat (2x8)
B1
Mini Band Bird Dogs
2 x 10
B2
Glute-Ham Raise (Negatives Only)
2 x 5 @ 6
B3
Russian KB Swing
2 x 60
C1
DB RDL
3 x 6
C2
DB Reverse Lunge
3 x 10
D1
Yates Row
3 x 6
D2
Yates Row
3 x 10
E1
Band Assisted Glute-Ham Raise
3 x 8
E2
Machine Chest Supported Row
3 x 8
F1
GHD Back Extension ISO Hold
2 x 20
F2
Ab Wheel
2 x 12
G1
Prone Single Leg Machine Hamstring Curl
3 x 10
G2
Prone Single Leg Eccentric Machine Hamstring Curl
3 x 6
G3
Prone Machine Hamstring Curl
3 x MAX
H
Seated Cable Wide Grip Row
3 x 12
Energy System Development
I
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
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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Hanging Single Arm Passive Hang 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
KB Arm Bar
2 x 45
B2
KBBU Single Arm Floor Press
2 x 8
B3
DB Fly
2 x 25
C1
Incline DB Bench Press
3 x 4
C2
Incline DB Bench Press
3 x 6
C3
Incline DB Bench Press
3 x 8
D1
High Cable Crossover
3 x 12
D2
Smith Machine Behind-The-Back Shrugs
3 x 12
E1
Hanging "Tik Tok" Leg Raises
2 x 8
E2
V-Ups
2 x 10
F1
Wide Grip Bench Press
3 x 10
F2
Bench Press
3 x 10
F3
Close Grip Bench Press
3 x MAX
G1
Machine Chest Fly
3 x 12
G2
Machine Rear Delt Fly
3 x 12
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > KB Clean & Press (alt.) x4 ea. Recover A: 25s (1:2.5) > KB Windmill (L) x25s Recover B: 25s (1:2.5) > KB Windmill (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
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
Half-Kneeling KB Bent Press
3 x 4
B3
Inertia Wave: Base Stance
3 x 30
C1
Machine Standing Calf Raise
3 x 8
C2
Machine Standing Calf Raise
3 x 12
D1
Machine Seated Calf Raise
3 x 20
D2
Hanging Nunchuck Grips
3 x MAX
E1
Banded Reverse Squat
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
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 utilizes strength hypertrophy cluster sets and mechanical drop sets to elevate intensity and volume density, pushing muscle growth and strength development to new peaks.
Get Strong Aesthetics - Phase 3
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."
