Strong Aesthetics - Phase 5
Aesthetic Athletes
Personal Training, BodybuildingPhase 5 of Strong Aesthetics builds on the strength foundation with increased volume and strength circuits to enhance conditioning as competition season approaches. This phase introduces repeated effort circuits as targeted hypertrophy methods, boosting working volume and density to shape and sculpt key muscles. Ideal for athletes aiming to refine their physique and peak in both strength and definition.
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: Skin The Cat 2x30s Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x10
B1
Thoracic Bridge Reach (Static)
2 x 30
B2
Half-Kneeling KBBU Windmill Screwdriver
2 x 6
B3
DB Military Press
2 x 20
C1
Overhead Strict Press
4 x 8
C2
TRX Stretch
4 x 60
C3
TRX Rear Delt Fly's
4 x 10
C4
TRX T-Spine Rotations
4 x 5
D1
Prone Incline DB Reverse Fly
2 x 15
D2
Seated DB Lateral Raises
2 x 15
D3
Seated Arnold Press
2 x 15
E1
Captain's Chair Knee Raises
2 x 20
E2
Hanging Oblique Crunches
2 x 10
F1
Tall Kneeling Smith OH Press
2 x 15
F2
Smith Machine Behind-The-Back Shrugs
2 x 15
F3
Exercise Band "Y" Raise
2 x 15
G1
Seated Superband Lateral Raise
7 x 12
G2
Hanging Passive Hang
7 x 45
H
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 Squat Hold Abductions (2x20) Activation 2: Reverse Nordic Leg Curl (2x5)
B
Leg Press
1 x 100
C1
Front Squat
4 x 8
C2
Kneeling T-Spine Extension Stretch
4 x 60
C3
Wide Grip Pull Ups
4 x 8
C4
Lat Rack Stretch
4 x 30
D1
Hack Squat
2 x 15
D2
RFE SS (b/w only)
2 x 12
D3
Hand-Assisted Sissy Squat
2 x 12
E1
Hollow Body Flutter Kicks
2 x 20
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
Chin-Up
2 x 10
F2
Close Grip Lat Pulldown
2 x 15
F3
Straight Arm Pulldown
2 x 15
G1
Leg Extension
7 x 12
G2
Reclining Hero Pose
7 x 45
Recovery
H
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 Swimmer CAR's (2x4) Activation 1: Prone DB Cuban Press (2x15) Activation 2: Superband Pass-Throughs (2x10)
B1
Rings: Skin The Cat
2 x 4
B2
Bodyweight Tricep Extension
2 x 10
C1
Weighted Chin Ups
4 x 8
C2
Wrist Mobility
4 x 60
C3
Weighted Dips
4 x 8
C4
Banded Tricep Stretch
4 x 60
D1
EZ Bar Curl
2 x 15
D2
Cable Rope Curl
2 x 15
D3
Incline DB Bicep Curl
2 x 15
E1
TRX Crunch
2 x 20
E2
Kneeling Stomach Vaccum
2 x 3:00 @ 10
F1
Incline BB Tricep Extension
2 x 15
F2
Dip
2 x 15
F3
Tricep Rope Pulldowns
2 x 15
G1
Machine Preacher Curls
7 x 12
G2
Stretch
6 x 45
H
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: Alternating 1-Arm KB Swings (2x10 ea.) Activation 2: Mini Band Quadruped Hip Circles (2x10ea.)
B
Leg Press
1 x 100
C1
Deadlift
4 x 8
C2
Standing Pigeon Stretch
4 x 60
C3
1-Arm DB Row
4 x 8
C4
Superband Shoulder Mobility (Kelly Starrett)
4 x 60
D1
Seated Machine Hamstring Curl
2 x 15
D2
Back Extension
2 x 15
D3
TRX Single Leg Hamstring Rollout
2 x 12
E1
Slider Body Saw
2 x 15
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
Bent Over Row
2 x 15
F2
Chest-Supported DB Row
2 x 15
F3
Seated Wide Grip Cable Row
2 x 15
G1
Lying Leg Curl
7 x 12
G2
Elephant Walks
7 x 45
Recovery
H
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: Skin The Cat 2x30s Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x10
B1
KB Arm Bar
2 x 45
B2
Push-Up
2 x 20
B3
High Cable Crossover
2 x 20
C1
Slingshot Incline Bench Press
4 x 8
C2
Superband Pass-Throughs
4 x 60
C3
Barbell Upright Row
4 x 10
C4
Stretch
4 x 60
D1
Incline DB Fly
2 x 15
D2
DB Bench Press
2 x 15
D3
DB Pullover
2 x 15
E1
Captain's Chair Knee Raises
2 x 20
E2
Hanging Oblique Crunches
2 x 10
F1
Prone Incline DB Front Raise
2 x 15
F2
Prone Incline DB Reverse Fly
2 x 15
F3
Prone Incline DB Face Pull
2 x 15
G1
Machine Chest Fly
7 x 12
G2
Stretch
7 x 45
H
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
2 x 1:00
B2
Leg Press
1 x 100
C
Machine Standing Calf Raise
4 x 12
D1
Machine Seated Calf Raise
3 x 15
D2
Donkey Calf Raise
3 x 15
E1
Mini Band Hollow Body Hold
3 x 20
E2
Kneeling Stomach Vaccum
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
I
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 intensifies strength and conditioning with added volume and strength circuits, while repeated effort circuits target specific muscles, enhancing density and sculpting for a refined, competition-ready physique.
Get Strong Aesthetics - Phase 5
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."
