Aesthetic Curves - Phase 5
Aesthetic Athletes
Bodybuilding, Personal TrainingPhase 5 of Aesthetic Curves 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: 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 Single Leg Hip Abductions (2x15) Activation 2: Single Leg Depth Squat (2x8)
B
Leg Press
1 x 100
C1
Barbell Reverse Lunge
4 x 8
C2
Primal Squat Hold
4 x 60
C3
1-Arm DB Row
4 x 8
C4
Lat Rack Stretch
4 x 60
D1
Smith Machine SLDL
2 x 12
D2
Single Leg Glute Bridge (Foot Elv.)
2 x 15
D3
RFE SS (b/w only)
2 x 12
E1
Mini Band Hollow Body Hold
2 x 30
E2
Ab Wheel
2 x 15
F1
Smith Machine Bent Over Rows
2 x 15
F2
Inverted Row
2 x 15
F3
1-Arm DB Row
2 x 15
G1
Machine Seated Hip Abduction
7 x 12
G2
Standing Pigeon Stretch
7 x 45
H
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, 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
Tall Plank Shoulder Raises
2 x 10
B2
Band Pull-Apart
2 x 20
B3
DB Military Press
2 x 20
C1
Machine Overhead Press
4 x 8
C2
Superband Pass-Throughs
4 x 60
C3
Bent Over DB Y Raise
4 x 10
C4
Quadruped 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
Hanging Knee Raise
2 x 10
E2
Kneeling Stomach Vaccum
2 x 3:00 @ 10
F1
Tall Kneeling Smith OH Press
2 x 15
F2
Exercise Band Lateral Raise
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, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Mini Band Glute Bridge Hip Abductions (2x20) Activation 2: Single Leg Isometric Hamstring Bridge (2x20s ea.)
B
Leg Press
1 x 100
C1
RDL
4 x 8
C2
Primal Squat Hold
4 x 60
C3
Isometric Chin-Up Hold
4 x 20
C4
Lat Rack Stretch
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
Hanging Oblique Crunches
2 x 10
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
Prone Machine Hamstring Curl
7 x 12
G2
Stretch
7 x 45
H
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: Prone DB Cuban Press (2x15) Activation 2: Superband Pass-Throughs (2x10)
B1
Hanging: Scapular Depressions
2 x 30
B2
Bodyweight Tricep Extension
2 x 10
C1
Machine Assisted Chin-Up
4 x 8
C2
Lat Rack Stretch
4 x 60
C3
Machine Assisted Dip
4 x 8
C4
Banded Tricep Stretch
4 x 60
D1
EZ Bar Curl
2 x 15
D2
Rope Hammer 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
Incline Close Grip Bench Press
2 x 15
F3
Tricep Rope Pulldowns
2 x 15
G1
Machine Preacher Curls
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: 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 Curl (2x5)
B
Leg Press
1 x 100
C1
Back Squat
4 x 8
C2
Couch Stretch (Hip Flexors)
4 x 60
C3
Standing Barbell Calf Raises
4 x 10
C4
Calf Stretch
4 x 60
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
Floating Heel Split Squat Calf Raise
2 x 15
F2
Machine Seated Calf Raise
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, Calves Trigger Point: Calves, Soleus Mobility: Banded Pigeon Stretch Activation 1: Dynamic Clam (2x10) Activation 2: Hanging Scap Depressions (2x15)
B
Russian KB Swing
1 x 100
C1
Machine Standing Hip Extension
4 x 10
C2
Standing Pigeon Stretch
4 x 60
C3
Standing Banded Leg Abduction
4 x 10
D1
Tall Plank Mini Band Toe Taps
2 x 15
D2
Machine Seated Hip Adduction
2 x 15
D3
Machine Seated Hip Abduction
2 x 15
E1
Hanging: Hollow Body Hold
2 x 30
E2
Kneeling Stomach Vaccum
2 x 3:00 @ 10
F1
Tricep Rope Pulldowns
2 x 30
F2
Cable Rope Curl
2 x 30
G1
Rope Face Pull
2 x 30
G2
Exercise Band Lateral Raise
2 x 30
H1
TRX RFE Split Squat Pulses
2 x 30
H2
Slider Hamstring Curls
2 x 30
I1
Cable Glute Kickbacks
7 x 12
I2
Standing Pigeon Stretch
7 x 45
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 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 Aesthetic Curves - Phase 5
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."
