Aesthetic Overhaul - 3-4 Days
Streamline Training Systems
BodybuildingThis is a 12-week program designed to provide the basis for an aesthetic overhaul - the goal is to grow obvious, visible muscle in 12 weeks that makes a noticeable difference to your physique. This program focuses on compound movements with an emphasis on the upper body. Specifically, this program will develop the delts, traps, arms, and back (while keeping the legs growing at a slower rate, but still noticeably). Get ready to look like you lift!
Warmup
A
Perform the following in straight sets, not as a circuit Cardio - 2 min Push-ups - 2x6-12 strict (can use knees if needed) Heel Elevated Air Squats - 2x15 Hammer Curls - 2x12-15
B
Back Squat
3 x 8
C1
Leg Extensions
2 x 15
C2
Prone Machine Hamstring Curl
2 x 15
D1
DB Bench Press
3 x 12
D2
Seated Cable Rows
3 x 12
Circuit
E
3 Rounds: 10 Push-ups 10 Inverted Rows 10 Kettlebell Swings Focus on feeling the hamstrings and glutes during the KB swing, not the shoulders. No need to elevate feet on inverted row.
Circuit
A
2 Rounds Cardio - 1 min Walking lunges - 10 steps each leg Lat Stretch - 45s each arm Hand-Release Push-iups - 10 reps
B
Bench Press
3 x 8
C1
DB Military Press
2 x 12
C2
Single Arm Cable Row
2 x 12
D1
Leg Press
3 x 12
D2
DB Deadlift
3 x 12
Circuit
E
3 Rounds: 12-15 Standing Preacher/DB Curls 10 Burpees (full push-up at the bottom) Bike/Row - 200m sprint
Circuit
A
Perform 2 min of cardio; then perform: 2 Rounds: 10 Tricep Pressdown 10 Seated DB Incline Curls 8 Goblet Curtsy Squats (8 each leg; use a light KB or DB)
B
Lat Pulldown
8, 8, 8, 12
C1
Overhead Press
2 x 12
C2
Cable Facepull
2 x 12
D1
Bulgarian Split Squat
3 x 8
D2
Single Leg RDL
3 x 8
Circuit
E
3 Rounds: 200m row 20 Jump Squats 20 Sit-ups
Jonathan Wilson
With a decade of experience in strength and conditioning (training college and elite athletes), Jonathan has learned how to make advanced programming accessible to the everyday athlete.
Welcome to the most straightforward approach to looking like you lift. Jump in and get ready to grow!
Get Aesthetic Overhaul - 3-4 Days
