Advanced Aesthetic Program

Phase 1: Gaining Strength (Weeks 1-4)
Goal: Increase overall strength and prepare the body for the volume and intensity to
come.
Weekly Schedule:
 Day 1: Upper Body Strength
o Bench Press: 4 sets of 5 reps
o Bent Over Rows: 4 sets of 5 reps
o Overhead Press: 4 sets of 6 reps
o Pull-Ups: 4 sets of 6-8 reps
o Barbell Curls: 3 sets of 10 reps
o Skull Crushers: 3 sets of 10 reps
 Day 2: Lower Body Strength

o Squats: 5 sets of 5 reps
o Leg Press: 4 sets of 6 reps
o Romanian Deadlifts: 4 sets of 12 reps
o Calf Raises: 4 sets of 10 reps
 Day 3: Rest
 Day 4: Upper Body Strength
o Incline Dumbbell Press: 3 sets of 8 reps
o T-Bar Rows: 4 sets of 8 reps
o Dumbbell Shoulder Press: 4 sets of 6 reps
o Chin-Ups: 4 sets of 6-8 reps
o Hammer Curls: 3 sets of 8 reps
o Dips: 3 sets of 8 reps
 Day 5: Lower Body Strength

o Front Squats: 5 sets of 5 reps
o Romanian Deadlifts: 5 sets of 8 reps
o Hack Squats: 3 sets of 10 reps
o Lunges: 2 sets of 12 reps per leg
o Seated Calf Raises: 4 sets of 10 reps
 Day 6: Rest
 Day 7: Sprints and Push-ups
o Hill Sprints: 8 sprints of 60-80 meters
o Push-ups: 150 reps
o Diamond Push-ups: 100 reps
*Next phase on next page*

Phase 2: Adding Volume (Weeks 5-8)
Goal: Increase muscle hypertrophy through higher volume and moderate weights.
Weekly Schedule:
 Day 1: Chest and Triceps
o Flat Bench Press: 4 sets of 8-12 reps
o Incline Dumbbell Press: 3 sets of 10-12 reps
o Cable Flies: 3 sets of 12-15 reps
o Tricep Pushdowns: 4 sets of 10-12 reps
o Overhead Tricep Extension: 3 sets of 12-15 reps
 Day 2: Back and Biceps

o Barbell Rows: 3 sets of 8-12 reps
o Seated Cable Rows: 4 sets of 10-12 reps
o Bicep Curls: 4 sets of 10-12 reps
o Hammer Curls: 3 sets of 12-15 reps
 Day 3: Legs and Abs

o Squats: 4 sets of 8-12 reps
o Leg Press: 4 sets of 10-12 reps
o Leg Curls: 2 sets of 20 reps
o Calf Raises: 4 sets of 15-20 reps
o Hanging Leg Raises: 3 sets of 15 reps
 Day 4: Rest
 Day 5: Shoulders and Abs
o Military Press: 4 sets of 8-10 reps
o Lateral Raises: 3 sets of 12-15 reps
o Face-Pulls: 4 sets of 12-15 reps
o Rear Delt Flies: 2 sets of 12-15 reps
o Russian Twists: 4 sets of 20 reps
 Day 6: Full Body

o Deadlifts: 4 sets of 8 reps
o Dumbbell Bench Press: 4 sets of 8 reps
o Bent Over Rows: 3 sets of 12 reps
o Leg Press: 3 sets of 15 reps
o Tricep Rope Extensions: 3 sets of 15 reps
 Day 7: Rest or Active Recovery

Phase 3: Leaning Up (Weeks 9-12)
Goal: Reduce body fat while maintaining muscle mass.
Weekly Schedule:
 Day 1: Upper Body (High Intensity Day)
o Superset 1: Bench Press (3 sets of 12 reps) + Pull-Ups (3 sets of 12 reps)
o Superset 2: Incline Dumbbell Press (3 sets of 12 reps) + T-Bar Rows (3

sets of 12 reps)
o Superset 3: Shoulder Press (3 sets of 12 reps) + Lateral Raises (3 sets of
15 reps)
 Day 2: Lower Body (High Intensity Day)
o Superset 1: Squats (3 sets of 12 reps) + Romanian Deadlifts (3 sets of 12
reps)
o Superset 2: Leg Press (3 sets of 15 reps) + Leg Curls (3 sets of 15 reps)
o Superset 3: Calf Raises (3 sets of 20 reps) + Seated Calf Raises (3 sets of

20 reps)
 Day 3: Active Rest: (Walk 15,000 steps)
 Day 4: Chest and Bis
o Pec Dec Flies: 4 sets of 8-12 reps
o Cable Flies: 3 sets of 12-15 reps
o Preacher Curl Machine: 4 sets of 10-12 reps
o Dumbbell Hammer Curls: 3 sets of 12-15 reps
 Day 5: Back and Tris

o Single Arm Dumbbell Row: 3 sets of 8-12 reps
o Seated Cable Rows: 3 sets of 10-12 reps
o EzBar Skullcrushers: 4 sets of 8-10 reps

o Dumbell Skullcrushers: 3 sets of 15 reps
 Days 6: Arms and Shoulders

o Dumbbell Shoulder Press: 3 sets of 8 reps
o Bicep Cable Curls: 2 sets of 10-12 reps
-Superset: Diamond Push-up: 2 sets to failure

o Straight Bar Tricep Extensions: 3 sets of 12-15 reps
o Dumbbell Rear Delt Flies: 3 sets of 12-15 reps
o Assisted Chin-up: 2 sets of 10-12 reps
 Day 7: Active Rest (Walk 10,000 steps)

Phase 4: Sharpening (Weeks 13-16)
Goal: Achieve peak definition and conditioning with a focus on maintaining muscle
mass and enhancing muscle definition.
Weekly Schedule:
 Day 1: Chest and Back
o Bench Press: 4 sets of 10-12 reps
o Cable Flies: 3 sets of 15 reps
o T-Bar Rows: 4 sets of 12-15 reps
o Seated Cable Rows: 3 sets of 15 reps
 Day 2: Walking/Cardio
o 45 minutes of walking
o 8 Sprints (80-100 meters)
 Day 3: Shoulders and Arms

o Military Press: 3 sets of 6-8 reps
o Lateral Raises: 2 sets of 12-15 reps
o Rear Delt Flies: 4 sets of 12-15 reps
o Barbell Curls: 3 sets of 12-15 reps
o Hammer Curls: 4 sets of 15 reps
o Tricep Pushdowns: 4 sets of 12-15 reps
o Overhead Tricep Extension: 3 sets of 15 reps
 Day 4: Legs and Abs

o Squats: 3 sets of 10-12 reps
o Leg Press: 4 sets of 12-15 reps
o Leg Curls: 4 sets of 15 reps

o Leg Extensions: 4 sets of 15 reps
o Calf Raises: 3 sets of 20 reps
o Hanging Leg Raises: 2 sets of 15 reps
o Cable Crunches: 4 sets of 15 reps
 Day 5: Upper body (pump chasing)

o Pull-ups: 3 sets of 10-12 reps
o Cable Chest Flies: 2 sets of 20-25 reps
o Machine Lat Row: 3 sets of 12-15 reps
o Incline Dumbbell Bench: 3 sets of 12-15 reps
o Preacher Curls: 3 sets of 15-20 reps
o Tricep Rope Pushdowns: 3 sets of 20-25 reps
 Day 7: Rest or Active Recovery

o Light stretching or yoga
General Tips:
 Nutrition: Adjust calorie intake according to the phase. Higher calories during
strength and volume phases, and a calorie deficit during leaning and sharpening
phases. Also, should consume a minimum of 1.2 grams of protein per pound of
bodyweight.
 Rest and Recovery: Ensure adequate sleep and recovery to support muscle
growth and prevent injury. Ideally 8 hours every night.
 Progressive Overload: Gradually increase the weights used to continue making
progress.
 Stretching: Ensure you static stretch the worked muscle group for 10 minutes
after each workout.
 Preworkout: Consume 2 pinches of sea salt and 1 tablespoon of raw honey
before every workout
Preworkout: Consume 2 pinches of sea salt and 1 tablespoon of raw honey before
every workout.

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Phase 1: Gaining Strength (Weeks 1-4)

o Bent Over Rows: 4 sets of 5 reps

o Overhead Press: 4 sets of 6 reps

o Pull-Ups: 4 sets of 6-8 reps

o Barbell Curls: 3 sets of 10 reps

o Skull Crushers: 3 sets of 10 reps

 Day 2: Lower Body Strength

o Leg Press: 4 sets of 6 reps

o Romanian Deadlifts: 4 sets of 12 reps

o Calf Raises: 4 sets of 10 reps

o T-Bar Rows: 4 sets of 8 reps

o Dumbbell Shoulder Press: 4 sets of 6 reps

o Chin-Ups: 4 sets of 6-8 reps

o Hammer Curls: 3 sets of 8 reps

o Dips: 3 sets of 8 reps

 Day 5: Lower Body Strength

o Hack Squats: 3 sets of 10 reps

o Lunges: 2 sets of 12 reps per leg

o Seated Calf Raises: 4 sets of 10 reps

o Push-ups: 150 reps

o Diamond Push-ups: 100 reps

*Next phase on next page*

o Incline Dumbbell Press: 3 sets of 10-12 reps

o Cable Flies: 3 sets of 12-15 reps

o Tricep Pushdowns: 4 sets of 10-12 reps

o Overhead Tricep Extension: 3 sets of 12-15 reps

 Day 2: Back and Biceps

o Barbell Rows: 3 sets of 8-12 reps

o Seated Cable Rows: 4 sets of 10-12 reps

o Bicep Curls: 4 sets of 10-12 reps

o Hammer Curls: 3 sets of 12-15 reps

 Day 3: Legs and Abs

o Leg Press: 4 sets of 10-12 reps

o Leg Curls: 2 sets of 20 reps

o Calf Raises: 4 sets of 15-20 reps

o Hanging Leg Raises: 3 sets of 15 reps

o Lateral Raises: 3 sets of 12-15 reps

o Face-Pulls: 4 sets of 12-15 reps

o Rear Delt Flies: 2 sets of 12-15 reps

o Russian Twists: 4 sets of 20 reps

 Day 6: Full Body

o Dumbbell Bench Press: 4 sets of 8 reps

o Bent Over Rows: 3 sets of 12 reps

o Leg Press: 3 sets of 15 reps

o Tricep Rope Extensions: 3 sets of 15 reps

 Day 7: Rest or Active Recovery

*Next phase on next page*

o Superset 2: Incline Dumbbell Press (3 sets of 12 reps) + T-Bar Rows (3

o Superset 3: Calf Raises (3 sets of 20 reps) + Seated Calf Raises (3 sets of

o Incline Dumbbell Press: 3 sets of 10-12 reps

o Cable Flies: 3 sets of 12-15 reps

o Preacher Curl Machine: 4 sets of 10-12 reps

o Dumbbell Hammer Curls: 3 sets of 12-15 reps

 Day 5: Back and Tris

o Single Arm Dumbbell Row: 3 sets of 8-12 reps

o Seated Cable Rows: 3 sets of 10-12 reps

o EzBar Skullcrushers: 4 sets of 8-10 reps

 Days 6: Arms and Shoulders

o Bicep Cable Curls: 2 sets of 10-12 reps

-Superset: Diamond Push-up: 2 sets to failure

Next phase on next page

Next phase on next page

Next phase on next page