Aesthetic Curves - Phase 4
Aesthetic Athletes
Bodybuilding, Personal TrainingPhase 4 of Aesthetic Curves 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: 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: Quadruped Mini Band Fire Hydrants (2x15) Activation 2: Weighted Hip Airplanes (2x4 ea.)
B1
SLDL (Contralateral Loading)
2 x 8
B2
Shin-Box Alternating KB Goblet Get-Ups
2 x 4
B3
Russian KB Swing
2 x 20
C1
Sumo Block Pulls
3 x 5
C2
Sumo Block Pulls
3 x 5
C3
Sumo Block Pulls
3 x 5
D1
1-Arm DB Row
3 x 5
D2
1-Arm DB Row
3 x 5
D3
1-Arm DB Row
3 x 5
E1
Bulgarian Split Squat
4 x 8
E2
Inverted Row
4 x 8
F1
Swiss Ball Alternating Toe Taps
2 x 10
F2
Swiss Ball Plank Rollout
2 x 8
G1
Machine Hip Thrusts
2 x 10
G2
Machine Hip Thrusts
2 x MAX
G3
Machine Hip Thrusts
2 x MAX
H1
Seated Cable Row
3 x 12
H2
Machine Seated Hip Abduction
3 x 20
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
Superman Plank
2 x 30
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 10
B3
Prone Snow Devils
2 x 15
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
Machine Rear Delt Fly
4 x 12
D2
Incline Barbell Front Raise
4 x 10
E1
Hanging L-Hang Hold
2 x 20
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
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
Prone Incline DB Reverse Fly
5 x MAX
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 Quadruped Fire Hydrants (2x15) Activation 2: Weighted Hip Airplanes (2x4 ea.)
B1
Swiss Ball SL Leg Curl
2 x 10
B2
Swiss Ball Plank Rollout
2 x 10
B3
Russian KB Swing
2 x 20
C1
Stiff Leg Deadlift
3 x 5
C2
Stiff Leg Deadlift
3 x 5
C3
Stiff Leg Deadlift
3 x 5
D1
Machine Pulldown (Supinated Grip)
3 x 5
D2
Machine Pulldown (Supinated Grip)
3 x 5
D3
Machine Pulldown (Supinated Grip)
3 x 5
E1
Barbell Back Extension
3 x 12
E2
Weighted Isometric Chin-Up Hold
3 x 20
F1
Side Plank Elbow-To-Knee Side Crunch
2 x 8
F2
Strict Lower Hanging Leg Lifts
2 x 10
G1
Seated Machine Hamstring Curl
2 x 10
G2
Seated Machine Hamstring Curl
2 x MAX
G3
Seated Machine Hamstring Curl
2 x MAX
H1
Close Grip Lat Pulldown
3 x 12
H2
Machine Seated Hip Abduction
3 x 20
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
J
Legs Up The Wall Flexibility Routine
1 x 10:00
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
Band Assisted Pull-Up
3 x 5
C2
Band Assisted Pull-Up
3 x 5
C3
Band Assisted Pull-Up
3 x 5
D1
Machine Tricep Dips
3 x 5
D2
Machine Tricep Dips
3 x 5
D3
Machine Tricep Dips
3 x 5
E1
Barbell Bicep Curl
3 x 12
E2
Close Grip Push-Up
3 x 12
F1
Hanging "Around The World" Knee Raises
2 x 6
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
Incline DB Tricep Extension
5 x MAX
H2
Incline DB Bicep Curl
5 x MAX
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: Mini Band Monster Walk (2x10 yds - forwards & backwards) Activation 2: Hand-Assisted Sissy Squat (2x10)
B1
RFE SS (1-KB Contralateral Front Rack)
2 x 10
B2
RFE Soleus Raise
2 x 10
C1
Hack Squat
3 x 5
C2
Hack Squat
3 x 5
C3
Hack Squat
3 x 5
D1
Calf Raises (On Hack Squat)
3 x 8
D2
Calf Raises (On Hack Squat)
3 x 8
D3
Calf Raises (On Hack Squat)
3 x 8
E1
Leg Press
4 x 12
E2
Calf Raises (on Leg Press)
4 x 15
F1
Cable Reverse Squat
2 x 15
F2
Swiss Ball Side Plank
2 x 30
G1
Leg Extension
2 x 10
G2
Leg Extension
2 x MAX
G3
Leg Extension
2 x MAX
H1
Hand-Assisted Sissy Squat
2 x 8
H2
Mini Band Single Leg Hip Abductions
2 x 20
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: Quadruped Mini Band Fire Hydrant (2x15) Activation 2: Prone DB Cuban Press (2x10)
B1
Quadruped KB Pull Through's
2 x 6
B2
KB Sumo Deadlift
2 x 10
B3
Russian KB Swing
2 x 20
C1
Smith Machine Sumo Squat
3 x 5
C2
Smith Machine Sumo Squat
3 x 5
C3
Smith Machine Sumo Squat
3 x 5
D1
Smith Machine Bent Over Rows
3 x 5
D2
Smith Machine Bent Over Rows
3 x 5
D3
Smith Machine Bent Over Rows
3 x 5
E1
Close Grip Push-Up
3 x 8
E2
Inverted Row
3 x 8
F1
Slider Body Saw
2 x 10
F2
Slider Pike-Up
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
Lat Pulldown
4 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 emphasizes peak relative strength with traditional sets and reps, while metabolic drop sets add targeted hypertrophy to maximize both strength and muscle definition.
Get Aesthetic Curves - Phase 4
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."
