The Aesthetic Blueprint
Parks Smithey Coaching
BodybuildingThe Aesthetic Blueprint program is a 12 week plan to take you to the next level of training. This program is designed for gym goers interested in progressing their physique quickly. This is the exact blueprint I followed for my mens physique competion and won first place in my debut. Whether you are wanting to compete or just add as much muscle as possible in 12 weeks, then this program is for you. It is not for a beginner lifter. I use unorthodox methods that incorporate pauses, drop sets, partial reps, and training to failure. This program is different than anything else on the market due to the progression model of. ot adding more weight to the bar, but intead adding more time under tension in thr stretched position. You. ay feel your muscles ripping, and that is what this program is meant to do.
A
Low-Incline Bench Press
5 x 8 @ 8
B
DB Chest Fly
4 x 20 @ 9
C
Seated DB Shoulder Press
5 x 10 @ 8
D
DB Lateral Raise
4 x 20 @ 9
E
Cable Lying Triceps Extension
4 x 15 @ 9
A
Straight Arm Pulldown
2 x 12 @ 8
B
Weighted Strict Pullup
4 x 6 @ 8
C
Pullover
3 x 12 @ 9
D
Seated Row
4 x 10 @ 9
E
T-Bar Row
5 x 10 @ 9
F
DB Bicep Curls
4 x 10 @ 9
A
Leg Extension
2 x 20 @ 8
B
Leg Press
5 x 10 @ 8
C
Leg Extension
3 x 20 @ 9
D
Lying Leg Curl
5 x 12 @ 9
E
Stiff Leg Deadlift
4 x 12 @ 8
F
Ab Wheel
4 x 12 @ 10
A
Treadmill Work
1 x 30:00
A
Seated DB Shoulder Press
5 x 10 @ 8
B
3-way Shoulder Shocker
4 x 21 @ 9
C
Seated Chest Press
5 x 10 @ 9
D
Deficit Push Up
4 x 15 @ 9
E
Tricep Pushdown
4 x 12 @ 10
A
Barbell Row
5 x 10 @ 8
B
Seated Cable Row
4 x 15 @ 9
C
Lat Pulldown
4 x 10 @ 8
D
Cable Facepull
4 x 20 @ 10
E
Standing Barbell Bicep Curl
4 x 12 @ 10
Parks Smithey
Head coach of Parks Smithey Coaching. A personal trainer and bodybuilder that has helped hundreds of people achieve their goals. He wants to share his knowledge in an industry that is saturated with average coaching and gives something different. He provides his experience with in person coaching, online coaching, programming, nutrition, and pain free performance.
If you are stuck doing the same thing over and over without seeing results, then that’s insanity. Don’t be insane, look insane!
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Todd Alexander
Business man turned body builder
Verified Athlete"“ most effective and well thought out system for results.”"
