Aesthetic Curves - Phase 6
Aesthetic Athletes
Bodybuilding, Personal TrainingPhase 6 of Aesthetic Curves 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: 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: KB Half-Kneeling Weight Shift (2x6)
B
Leg Press
1 x 100
C1
Sumo Deadlift (Belt Squat)
4 x 8
C2
Primal Squat Hold
4 x 60
C3
Belt Squat Bent Over Row
4 x 8
C4
Lat Rack Stretch
4 x 60
D1
Machine Seated Hip Abduction
2 x 15
D2
SLDL (Ipsilateral Load) + Hand-Supported
2 x 15
D3
Single Leg Glute Bridge (Foot Elv.)
2 x 15
E1
Side Plank Mini Band Clamshell (Dynamic)
2 x 12
E2
Slider Pike-Up
2 x 10
F1
Seated Wide Grip Cable Row
2 x 15
F2
1-Arm DB Row
2 x 15
F3
TRX Row
2 x 15
G1
Machine Hip Thrusts
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, 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
Tall Kneeling Smith OH Press
4 x 8
C2
Superband Pass-Throughs
4 x 60
C3
Prone Overhead Press
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
Strict Lower Hanging Leg Lifts
2 x 10
E2
Standing Stomach Vaccum
2 x 3:00 @ 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, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: SLDL + Medball OH Reach (2x4 ea.) Activation 2: Single Leg Isometric Hamstring Bridge (2x20s ea.)
B
Leg Press
1 x 100
C1
Smith Machine SLDL
4 x 8
C2
Primal Squat Hold
4 x 60
C3
Band Assisted Pull-Up
4 x 8
C4
Lat Rack Stretch
4 x 60
D1
Slider Hamstring Curls
2 x 15
D2
DB Sumo RDL
2 x 15
D3
Machine Standing Single Leg Curls
2 x 12
E1
Hanging "Tik Tok" Leg Raises
2 x 10
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
Lat Pulldown
2 x 15
F2
Close Grip Lat Pulldown
2 x 15
F3
Straight Arm Pulldown
2 x 15
G1
Seated 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 Snow Devils (2x15) Activation 2: Superband Pass-Throughs (2x10)
B1
Hanging: Scapular Depressions
2 x 30
B2
Superman Plank
2 x 30
C1
Band Assisted Chin-Up
4 x 8
C2
Lat Rack Stretch
4 x 60
C3
Weighted Dips
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
Tricep Pushdown
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
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
Hack Squat
4 x 8
C2
Couch Stretch (Hip Flexors)
4 x 60
C3
RFE Soleus Raise
4 x 10
C4
Calf Stretch
4 x 60
D1
Smith Machine Squat (Glute Focus)
2 x 15
D2
Lateral Step Up
2 x 12
D3
Slant Board VMO Squat
2 x 15
E1
Lying Leg Raises
2 x 20
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
DB Single Leg Standing 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
Smith Machine RDL
4 x 10
C2
Single Leg Glute Bridge (Foot Elv.)
4 x 10
C3
Close Grip Push-Up
4 x 8
D1
Quadruped Cable Glute Lateral Kicks
2 x 15
D2
Cable Glute Kickbacks
2 x 15
D3
Machine Hip Thrusts
2 x 15
E1
Hanging: Hollow Body Hold
2 x 30
E2
Standing 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
Machine Seated Hip Abduction
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 emphasizes maximum relative strength while refining muscle density and definition, preparing the physique for the final cut before competition.
Get Aesthetic Curves - Phase 6
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.""
