Strong Aesthetics - Phase 6
Aesthetic Athletes
Personal Training, BodybuildingPhase 6 of Strong Aesthetics is the final peaking phase, focusing on achieving maximum relative strength while building and refining the physique in preparation for the final cut. This phase maintains targeted hypertrophy methods from Phase 5 to enhance muscle density and definition, ensuring athletes are primed for the last stage of competition prep.
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 w/ Crab Reach
2 x 4
B2
Band Pull-Apart
2 x 25
B3
Seated Arnold Press
2 x 20
C1
Seated DB Shoulder Press
4 x 8
C2
Superband Pass-Throughs
4 x 60
C3
Prone Incline DB Reverse Fly
4 x 10
C4
Quadruped T-Spine Rotations
4 x 5
D1
Seated DB Lateral Raises
2 x 15
D2
Prone Incline DB Cuban Press
2 x 15
D3
Seated DB Front Raise
2 x 15
E1
Roman Chair Leg Raises
2 x 20
E2
Hanging Oblique Twists
2 x 10
F1
Cable Single Arm Lateral Raise
2 x 15
F2
Cable Single Arm Front Raise
2 x 15
F3
Cable Single Arm Rear Delt Raise
2 x 15
G1
Machine Lateral Raise
7 x 12
G2
Superband Pass-Throughs
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
Belt Squat
4 x 8
C2
Kneeling Hip Flexor/Quad Stretch
4 x 60
C3
Weighted Pull Ups
4 x 8
C4
Lat Rack Stretch
4 x 30
D1
Hack Squat
2 x 15
D2
Lateral Step Up
2 x 12
D3
Slant Board VMO Squat
2 x 15
E1
Flutter Kick
2 x 20
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
Lat Pulldown
2 x 15
F2
Reverse 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 Snow Devils (2x15) Activation 2: Superband Pass-Throughs (2x10)
B1
Front Lever (Static Tuck)
2 x 30
B2
Superman Plank
2 x 30
C1
Weighted Isometric Chin-Up Hold
4 x 30
C2
Wrist Mobility
4 x 60
C3
Barbell JM Press
4 x 8
C4
Banded Tricep Stretch
4 x 60
D1
Seated DB Bicep Curls
2 x 15
D2
Hammer Curl
2 x 15
D3
Barbell Reverse Grip Bicep Curl
2 x 15
E1
TRX Running Crunches
2 x 20
E2
Standing Stomach Vaccum
2 x 3:00 @ 10
F1
Incline Close Grip Bench Press
2 x 15
F2
Tricep Rope Pulldowns
2 x 15
F3
Banded Overhead Tricep Extensions
2 x 15
G1
Incline DB Bicep Curls + Wrist Twists
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: SLDL + Medball OH Reach Activation 2: Mini Band Quadruped Fire Hydrants (2x20 ea.)
B
Leg Press
1 x 100
C1
Romanian Deadlift
4 x 8
C2
Elephant Walks
4 x 60
C3
Pendlay Row
4 x 8
C4
Superband Shoulder Mobility (Kelly Starrett)
4 x 60
D1
Slider Hamstring Curls
2 x 15
D2
GHD Hip Extension
2 x 15
D3
Machine Standing Single Leg Curls
2 x 12
E1
Ab Wheel
2 x 15
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
Smith Machine Yates Row
2 x 15
F2
1-Arm DB Row
2 x 15
F3
Seated Cable Row
2 x 15
G1
Seated Machine Hamstring Curl
7 x 12
G2
Stretch
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: Front Lever (Static Tuck) 2x30s Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x10
B1
Band Pull-Apart
2 x 20
B2
Band Resisted Push-up
2 x 20
B3
TRX Chest Fly's
2 x 10
C1
Incline DB Bench Press
4 x 8
C2
Superband Pass-Throughs
4 x 60
C3
Seated DB High Pull
4 x 10
C4
Stretch
4 x 60
D1
DB Fly
2 x 15
D2
Seated Chest Press
2 x 15
D3
High Cable Crossover
2 x 15
E1
Decline Sit-Up
2 x 15
E2
Swiss Ball SL Oblique Twists
2 x 10
F1
Seated DB Shrugs
2 x 15
F2
Seated Plate OH Raise
2 x 15
F3
Seated DB High 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: Single Arm Passive Hang (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
Standing 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 emphasizes maximum relative strength while refining muscle density and definition, preparing the physique for the final cut before competition.
Get Strong Aesthetics - Phase 6
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."
