BODYBUILDING (Female - Aesthetic Curves)
Aesthetic Athletes
Bodybuilding, Personal TrainingAesthetic Curves is a female bodybuilding regimen crafted for women aiming to build a strong, toned physique that embodies the essence of female bodybuilding aesthetics. This comprehensive program blends proven bodybuilding techniques with functional strength training, focusing on muscular hypertrophy to enhance curves and define lean muscle. With a variety of exercises, each phase emphasizes progressive overload, targeted volume, and innovative density techniques, all designed to steadily elevate training intensity. Thoughtfully structured to shape muscle size and definition, boost strength, and carve out signature curves, Aesthetic Curves guides you toward sculpting your ideal physique. Begin your journey with Aesthetic Curves, where every session moves you closer to your bodybuilding goals.
Phase 1: Metabolic Hypertrophy
Phase 2: Strength Hypertrophy
Phase 3: Strength Hypertrophy 2
Phase 4: Strength 1
Phase 5: Strength 2
Phase 6: Max Relative Strength
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
B1
FRC: SLDL Hip CAR's
2 x 5
B2
Single Leg Hip Thrust (Shoulder's Elevated)
2 x 10
C1
DB Sumo RDL
4 x 12
C2
TRX Inverted Row
4 x 12
D1
DB Reverse Lunge (Front Foot Elevated)
3 x 8
D2
Bent Over DB Row
3 x 8
E1
DB Renegade Row
2 x 8
E2
Ab Wheel
2 x 10
F1
SLDL (Ipsilateral Load) + Hand-Supported
2 x 12
F2
Machine Hip Thrusts
3 x 10
F3
Single Leg Glute Bridge (Foot Elv.)
2 x 15
G1
Seated Cable Row
4 x 12
G2
Machine Seated Hip Abduction
4 x 15
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Heavy KB Swings Recover A: 25s (1:2.5) > Single Leg ISO Hip Bridge (Left) Recover B: 25s (1:2.5) > Single Leg ISO Hip Bridge (Right) wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
Banded Pigeon Stretch
1 x 2:00
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
Prone Overhead Press
2 x 15
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 8
C
DB Arnold Press
4 x 12
D1
Half-Kneeling Landmine Single Arm OH Press
3 x 8
D2
Landmine Bent Over Rear Delt Row
3 x 10
E1
Hanging Knee Raise
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Seated DB Front Raise
3 x 10
F2
Seated DB Lateral Raises
3 x 12
F3
Prone Incline DB Reverse Fly
2 x 12
G
Machine Rear Delt Fly
3 x 12
Energy Systems Development
H
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
I
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: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
B1
2-KB Deadstop SLDL
2 x 8
B2
Single Leg Isometric Hamstring Bridge
2 x 20
C1
DB RDL
4 x 12
C2
Mini Band Squat Pulses
4 x 20
D1
Band Assisted Pull-Up
4 x 8
D2
Mini Band Shoulder External Rotation
4 x 10
E1
Adductor Side Plank (ground)
2 x 15
E2
Mini Band Hollow Body Hold
2 x 30
F1
GHD Nordic Curl
3 x 6
F2
Prone Machine Hamstring Curl
3 x 12
F3
Machine Standing Single Leg Curls
2 x 12
G1
Lat Pulldown
3 x 12
G2
Machine Seated Hip Adduction
3 x 15
Energy Systems Development
H
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 reps wk 3: 12 reps wk 4: 8 reps
Recovery
I
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, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)
B1
Prone Snow Devils
2 x 15
B2
KBBU Single Arm Floor Press
2 x 8
C1
Close Grip Push-Up
4 x 12
C2
DB Bicep Curls
4 x 12
D1
TRX Tricep Extension
3 x 12
D2
TRX Biceps Curl
3 x 12
E1
Hanging Knee Raise
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Barbell Bicep Curl
3 x 12
F2
Cable Rope Curl
3 x 12
G
Tricep Rope Pulldowns
3 x 12
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Deadball Slams Recover A: 25s (1:2.5) > Pushup to Elbow Plank Recover B: 25s (1:2.5) > Exercise Band Bicep Curl wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
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: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)
B1
Band Assisted Reverse Nordic Curl
2 x 8
B2
Isometric Spanish Squat
2 x 30
C1
Box Squat
4 x 12
C2
Lateral Step Up
4 x 8
D1
RFE KB Goblet Split Squat
4 x 8
D2
Slider Lateral Lunge
4 x 8
E1
Swiss Ball Side Plank
2 x 15
E2
Swiss Ball Pike Rolls
2 x 10
F1
Machine Seated Calf Raise
3 x 15
F2
RFE Split Squat + Floating Heel
2 x 10
F3
Low Pogo + High Pogo
3 x 20
G1
Leg Extension
3 x 15
G2
Mini Band Single Leg Hip Abductions
3 x 10
Energy Systems Development
H
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
Recovery
I
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, Soleous Mobility: Banded Pigeon Stretch Activation 1: Single Leg Isometric Hip Bridge (2x30s) Activation 2: FRC Shoulder Swimmer CAR's (2x4)
B1
Plank to Push-Up
2 x 10
B2
Single Leg Squat to Bench (b/w)
2 x 10
C1
Machine Standing Hip Extension
4 x 12
C2
Mini Band Monster Walk
4 x 30
D1
Glute Bridge DB Floor Press
3 x 10
D2
DB Lateral Raise
3 x 15
E1
Mini Band Long Lever Reverse Crunch
2 x 10
E2
Side Plank Mini Band Clamshell (Static)
2 x 12
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
KB Good Morning
2 x 30
I1
Lat Pulldown
3 x 12
I2
Half-Kneeling Banded Face Pull to Y-Press
3 x 10
Energy Systems Development
J
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 reps wk 3: 12 reps wk 4: 8 reps
K
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Muscle-Based training split for training volume and muscular development.
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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."
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BODYBUILDING (Female - Aesthetic Curves)
BODYBUILDING (Female - Aesthetic Curves)
BODYBUILDING (Female - Aesthetic Curves)
