Aesthetic Curves - Phase 3
Aesthetic Athletes
Bodybuilding, Personal TrainingPhase 3 of Aesthetic Curves 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: 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: Mini Band Bird Dogs (2x10) Activation 2: Hip Airplanes (2x4 ea.)
B1
Single Leg Depth Squat
2 x 8
B2
Tall Plank KB Pull Through
2 x 6
B3
Russian KB Swing
2 x 20
C1
Smith Machine Reverse Lunge
3 x 6
C2
Smith Machine Squat (Glute Focus)
3 x 8
D1
Smith Machine Bent Over Rows
3 x 6
D2
Smith Machine Bent Over Rows
3 x 8
E1
Machine Standing Hip Extension
3 x 12
E2
Seated Cable Wide Grip Row
3 x 12
F1
Swiss Ball Plank Rollout
2 x 8
F2
Side Plank Elbow-To-Knee Side Crunch
2 x 8
G1
Single Leg Glute Bridge (Shoulder Elv.) + DB Load
3 x 10
G2
Single Leg Glute Bridge (Foot Elv.)
3 x 10
G3
Hip Thrust + Mini Band Abductions (Shoulders Elevated)
3 x 30
H1
Rope Face Pull
3 x 15
H2
Mini Band Single Leg Hip Abductions
3 x 15
Energy Systems Development
I
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Broad Jumps (x3) Recover A: 25s (1:2.5) > Single Leg ISO Hip Bridge (L) Recover B: 25s (1:2.5) > Single Leg ISO Hip Bridge (R) wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
J
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 DB Cuban Press (floor)
2 x 10
B2
Half-Kneeling KB Bent Press
2 x 5
B3
DB Z-Press
2 x 20
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
4 x 12
D2
Cable Single Arm Rear Delt Raise
4 x 12
E1
Hanging "Tik Tok" Leg Raises
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 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 12
G2
Cable Single Arm Front Raise
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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Mini Band Bird Dogs (2x10) Activation 2: Hip Airplanes (2x4 ea.)
B1
Single Leg Isometric Glute Bridge
2 x 30
B2
Quadruped KB Pull Through's
2 x 6
B3
Russian KB Swing
2 x 20
C1
Smith Machine SLDL
3 x 6
C2
Smith Machine RDL
3 x 8
D1
Machine Assisted Pull-Up
3 x 6
D2
Machine Assisted Pull-Up
3 x 8
E1
Back Extension
4 x 12
E2
Close Grip Lat Pulldown
4 x 12
F1
Adductor Side Plank (Dynamic)
2 x 8
F2
Hanging Knee Raise
2 x 10
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
H1
Straight Arm Pulldown
3 x 15
H2
Machine Seated Hip Abduction
3 x 15
Energy Systems Development
I
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
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 Swimmer CAR's (2x4) Activation 1: KBBU 1/2 TGU (2x4) Activation 2: Superband Pass-Throughs (2x10)
B1
Banded Tricep Pushdown
2 x 20
B2
Exercise Band Bicep Curls
2 x 20
C1
Machine Assisted Dip
3 x 4
C2
Machine Assisted Dip
3 x 10
C3
Banded Tricep Pushdown
3 x 30
D1
Machine Assisted Chin-Up
3 x 4
D2
Machine Assisted Chin-Up
3 x 10
D3
Exercise Band Bicep Curls
3 x 30
E1
Tricep Pushdown
4 x 12
E2
Cable Bicep Curl
4 x 12
F1
Hanging "Tik Tok" Leg Raises
2 x 8
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 DB Bicep Curls
3 x 30
H2
Incline DB Tricep Extension
3 x 30
H3
Plank
2 x 3:00
Energy Systems Development
I
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
J
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: Quadruped Leg Abductions (2x8) Activation 2: Isometric Spanish Squat (2x30s)
B1
Mini Band Squats
2 x 20
B2
Alternating Split Squat Drops (DB's)
2 x 10
C1
Back Squat
3 x 6
C2
KB Goblet Squat (Heels Elevated)
3 x 8
D1
Machine Standing Single Leg Calf Raise
3 x 8
D2
Machine Standing Calf Raise
3 x 15
E1
Leg Extension
3 x 12
E2
Machine Seated Calf Raise
3 x 15
F1
Mini Band Long Lever Reverse Crunch
2 x 10
F2
Side Plank Mini Band PSOAS March
2 x 10
G1
Bulgarian Split Squat
3 x 10
G2
RFE SS (b/w only)
3 x 10
G3
Walking Lunges
3 x 10
H
Hand-Assisted Sissy Squat
3 x 8
Energy Systems Development
I
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
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, Calves Trigger Point: Calves, Soleus Mobility: Banded Pigeon Stretch Activation 1: Shoulder Elevated Single Leg Hip Bridge (2x15) Activation 2: Prone DB Snow Devils (2x15)
B1
Tall Plank Opposites
2 x 6
B2
Single Leg Depth Squat
2 x 6
B3
Russian KB Swing
2 x 20
C1
Machine Hip Thrusts
3 x 6
C2
Machine Hip Thrusts
3 x 8
D1
Close Grip Lat Pulldown
3 x 6
D2
Close Grip Lat Pulldown
3 x 8
E1
TRX Tricep Extension
3 x 8
E2
TRX Row
3 x 12
F1
Swiss Ball Pike Rolls
2 x 10
F2
Swiss Ball Leg Lift Rotations
2 x 10
G1
Tricep Rope Pulldowns
2 x 30
G2
Cable Rope Curl
2 x 30
H1
Rope Face Pull
2 x 30
H2
Exercise Band Lateral Raise
2 x 30
I
Half-Kneeling Banded Face Pull to Y-Press
3 x 12
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 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 Aesthetic Curves - Phase 3
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."
