Strong Aesthetics - Phase 4
Aesthetic Athletes
Personal Training, BodybuildingPhase 4 of Strong Aesthetics shifts into a dedicated strength phase, focusing on peak relative strength through traditional sets and reps for targeting strength. This phase integrates metabolic drop sets as a supplemental hypertrophy technique, combining raw strength-building with targeted muscle growth to maximize both power and definition. Perfect for those ready to elevate strength and sculpt their physique with advanced, time-tested methods.
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 Rotations 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
Superman Plank
2 x 30
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 10
B3
Prone Overhead Press
2 x 20
C1
Tall Kneeling Smith OH Press
3 x 5
C2
Tall Kneeling Smith OH Press
3 x 5
C3
Tall Kneeling Smith OH Press
3 x 5
D1
Landmine Crossbody Lateral Raise
3 x 12
D2
Incline Barbell Front Raise
3 x 12
E1
Hanging L-Hang Hold
2 x 20
E2
Hanging Knee Raise
2 x MAX
F1
Machine Lateral Raise
3 x 10
F2
Machine Lateral Raise
3 x MAX
F3
Machine Lateral Raise
3 x MAX
G1
Seated DB Front Raise
5 x MAX
G2
Seated DB Lateral Raises
5 x MAX
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Bent Over Med Ball Chest Slam x4 Total Recover A: 25s (1:2.5) > Hi-Low KB Carry (L) x25s Recover B: 25s (1:2.5) > Hi-Low KB 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
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: Shin-Box Alternating KB Get-Ups (2x5 ea.) Activation 2: Weighted Hip Airplane (2x5 ea.)
B1
Sissy Squat (No Balance Assist)
2 x 6
B2
Dead Bug
2 x 8
B3
KB Goblet Squat
2 x 20
C1
Hack Squat
3 x 5
C2
Hack Squat
3 x 5
C3
Hack Squat
3 x 5
D1
Pull-Up
3 x 5
D2
Pull-Up
3 x 5
D3
Pull-Up
3 x 5
E1
Leg Press
4 x 12
E2
Close Grip Lat Pulldown
4 x 12
F1
Swiss Ball SL Dynamic Hip Flexion
2 x 10
F2
Adductor Side Plank (Dynamic)
2 x 8
G1
Leg Extension
3 x 10
G2
Leg Extension
3 x MAX
G3
Leg Extension
3 x MAX
H1
Lat Pulldown
3 x 12
H2
Landmine Sissy Squat
3 x 8
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: KBBU Screwdrivers (2x15) Activation 2: Superband Pass-Throughs (2x10)
B1
Hanging Single Arm Rotations
2 x 3
B2
Exercise Band Bicep Curls
2 x 30
C1
Weighted Chin Ups
3 x 5
C2
Weighted Chin Ups
3 x 5
C3
Weighted Chin Ups
3 x 5
D1
Weighted Dips
3 x 5
D2
Weighted Dips
3 x 5
D3
Weighted Dips
3 x 5
E1
Machine Preacher Curls
4 x 12
E2
Close Grip Bench Press
4 x 12
F1
TRX Body Saw to Plank Press
2 x 10
F2
Stomach Vacuum Practice
2 x 3:00 @ 10
G1
Cable Bicep Curl
3 x 10
G2
Cable Bicep Curl
3 x MAX
G3
Cable Bicep Curl
3 x MAX
H1
Seated Incline DB Curls
5 x MAX
H2
Incline DB Tricep Extension
5 x MAX
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: Weighted Hip Airplane (2x4) Activation 2: Single Leg ISO Hamstring Bridge (2x30s)
B1
SLDL + Medball OH Reach
2 x 6
B2
Single Arm KB Gorilla Row
2 x 10
B3
Russian KB Swing
2 x 60
C1
Stiff Leg Deadlift
3 x 5
C2
Stiff Leg Deadlift
3 x 5
C3
Stiff Leg Deadlift
3 x 5
D1
Pendlay Row
3 x 5
D2
Pendlay Row
3 x 5
D3
Pendlay Row
3 x 5
E1
Band Assisted Glute-Ham Raise
4 x 8
E2
1-Arm DB Row
4 x 8
F1
Quadruped KB Pull Through's
2 x 6
F2
Ab Wheel
2 x 12
G1
Seated Machine Hamstring Curl
3 x 10
G2
Seated Machine Hamstring Curl
3 x MAX
G3
Seated Machine Hamstring Curl
3 x MAX
H1
Seated Cable Wide Grip Row
3 x 12
H2
Elephant Walks
3 x 10
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 Rotations 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
KBBU Single Arm Floor Press
2 x 10
B2
Slider Archer Push-Up's
2 x 6
B3
Incline DB Fly
2 x 20
C1
Incline Bench Press
3 x 5
C2
Incline Bench Press
3 x 5
C3
Incline Bench Press
3 x 5
D1
Seated Chest Press
3 x 12
D2
Smith Machine Behind-The-Back Shrugs
3 x 12
E1
TRX Body Saw to Plank Press
2 x 8
E2
TRX Oblique Crunches
2 x 10
F1
High Cable Crossover
3 x 10
F2
High Cable Crossover
3 x MAX
F3
High Cable Crossover
3 x MAX
G1
Incline DB Fly
5 x MAX
G2
Prone Incline DB Reverse Fly
5 x MAX
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Med Ball Bent Over Chest Slams x4 Recover A: 25s (1:2.5) > KB Hi-Low Overhead Carry (L) x25s Recover B: 25s (1:2.5) > KB Hi-Low Overhead 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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Ground Based Mobility Flow Activation 1: Hanging L-Hang Hold (2x30s) Activation 2: FRC Prone Shoulder External Rotation PAILS/RAILS (2x 5/5)
B1
PVC Balance Series
3 x 1:00
B2
RFE Soleus Raise
3 x 8
B3
Inertia Wave: Base Stance
3 x 30
C1
Machine Standing Calf Raise
3 x 8
C2
Machine Standing Calf Raise
3 x 8
C3
Machine Standing Calf Raise
3 x 8
D1
Machine Seated Calf Raise
3 x 20
D2
Hanging Nunchuck Grips
3 x 20
E1
Swiss Ball SL Dynamic Hip Flexion
3 x 8
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 emphasizes peak relative strength with traditional sets and reps, while metabolic drop sets add targeted hypertrophy to maximize both strength and muscle definition.
Get Strong Aesthetics - Phase 4
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."
