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Aesthetic Overhaul: Garage Edition

Streamline Training Systems

Bodybuilding

Coach

Jonathan Wilson

This 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!

$150

Get Aesthetic Overhaul: Garage Edition

Predictable Growth

Too many programs leave the gains to guesswork. This program is designed to put you in the driver's seat. Each week, progressive overload (baked into the program) insures you continue to make improvements to your physique, and tailored cues teach you the best way to maximize every session.

Features

Programming 5 days per week

3 distinct 4-week cycles, ranging from 3 full-body days (with 2 conditioning sessions) to 4 days on an upper/lower split for max growth

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Squat Rack // Bench // Dumbbells // Pull-up Bar

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Warmup

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

Back Squat

3 x 8

Bodyweight Sissy Squat

2 x 15

Partner Nordic Hamstring Curl

2 x 8

DB Bench Press

3 x 12

Head Supported DB Row

3 x 12

Circuit

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.

Monday

Cardio Flush

Stationary Bike

4 x 3:00

Concept2 Rower

4 x 3:00

Jog

4 x 3:00

Tuesday

Week 1 Day 3

Circuit

2 Rounds Cardio - 1 min Walking lunges - 10 steps each leg Lat Stretch - 45s each arm Hand-Release Push-iups - 10 reps

Bench Press

3 x 8

DB Military Press

2 x 12

1-Arm DB Row

2 x 12

Barbell Cyclist Squat

3 x 12

DB Deadlift

3 x 12

Circuit

3 Rounds: 12-15 Standing Preacher/DB Curls 10 Burpees (full push-up at the bottom) Bike/Row - 200m sprint

Wednesday

Pump Conditioning

Cardio

1 x 3:00

Circuit

3 Rounds NOT for Time 2 min. run/row/bike (Zone 2) 10 Pull-ups 20 sit-ups *can sub pull-ups for DB Bent Row

Circuit

3 Rounds NOT for Time: 1 min. run/row/bike (Zone 2/3) 15 Inverted Rows (move feet closer to make them easier) 15 Push-ups (chest MUST touch the floor) *can sub inverted row for DB Facepulls (bent over, pull DBs wide toward your head with elbows at 90 degrees at the top) can perform push-ups from knees if needed

Circuit

4 Rounds NOT for Time 2 min. run/row/bike (Zone 2) 12-15 EZ Bar Curls 12-15 EZ Bar Skullcrushers *use the same EZ bar for both moves, can perform skullcrushers on the ground and keep the whole circuit contained in one place (so you're not running all over the gym) can sub EZ bar curls for DB standing curls can sub EZ Bar skullcrushers for DB skullcrushers or kickbacks

Thursday

Week 1 Day 5

Circuit

Perform 2 min of cardio; then perform: 2 Rounds: 10 Tricep Rollbacks 10 Seated DB Incline Curls 8 Goblet Curtsy Squats (8 each leg; use a light KB or DB)

Weighted Strict Pullup

8, 8, 8, 12

Overhead Press

2 x 12

DB Face Pull

2 x 12

Bulgarian Split Squat

3 x 8

Single Leg RDL

3 x 8

Circuit

3 Rounds: 200m row/jog/bike 20 Jump Squats 20 Sit-ups