Strength & Aesthetic Development Split

Strength & Aesthetic Development Split

Workout Summary
Main Goal Muscle & Strength Development
Workout Type Split
Targeted Gender Any
Training Experience Intermediate & Advanced
Program Duration 12 Weeks
Days Per Week 4 Days
Time Per Workout 45-60 Minutes
Equipment Needed Barbell, Dumbbells, Bodyweight, Gym Machines
Recommended Supplements Protein Powder, Multi-Vitamin, Fish Oil, Creatine

This training regimen is designed to solidify your base strength and minimize potential injury through compound movements, bodyweight exercises, and subtle use of accessory exercises.

In turn, this will reward you with improved physical performance and, if the nutrition is dialed in, a more aesthetic physique. The program is built around 6 major movement patterns:

Squat
Bench
Deadlift
Overhead Press
Lunge
Farmers Walk

For the program to be executed properly, one has to consume sound nutrition built on nutrient-dense foods such as clean meats, fruits/veggies and optimal carbohydrate choices. One does not have to be perfect 100% of the time, the 80/20 rule applies to nutrition as well.

There is no cardio programmed into this trainer. I recommend light cardio activity daily be it walking or simply staying active & on your feet. We want to avoid being completely sedentary outside of the weight room.

Coaching Points Weeks 1-4

These are your working sets! These sets do not factor in warm-up sets for the compound movements. Warm-up sets do not count toward your working sets.

Use the DB Lateral Raises in the Superset as a pump builder. Do not totally exhaust the muscle. Think as if you are priming them for the later exercises.

For the bodyweight movements, aim for the rep ranges provided

Day 1
Lower Body
Exercise Sets Reps
Full Plank 3 :45 Sec
SL Glute Bridge 3 8(E)
KB Goblet Squat 4 8
BB RDL 3 8
BW Lunge 3 20yds
Farmer's Wallk 3 40yds
Day 2
Upper Body (A)
Exercise Sets Reps
Cable Face Pull 3 15
Band Pull Aparts 3 15
Cable Rope Tricep Ext. 3 10-15
Pushup 3 15-25
BB Bench Press 4 8
Chin Up 3 6-10
Dips 3 8-12
Day 3
Posterior Chain
Exercise Sets Reps
Decline Bench Situp 3 15-25
Glute Bridge 3 15
Trap Bar Deadlift 4 3
DB Row 3 8(E)
Lat Pulldown 3 12
Day 4
Upper Body (B)
Exercise Sets Reps
Cable Face Pull 3 15
Band Pull Aparts 3 15
DB Lateral Raise 3 10
BB OVH Press 4 8
Parallel Grip Pull Up 4 8
Dips 3 6-10

Coaching Points Weeks 5-8

We are going to be handling some heavier weights on the main, compound movements. However, we want to keep the technique in tact. If technique begins to break, lower the weight.

Use the assistance exercises to build onto your hypertrophy, use full ranges-of-motion and make sure to execute the movements properly.

Utilize sound technique on your assistance movements to fully active the respective muscles.

Day 1
Lower Body
Exercise Sets Reps
Decline Sit Up 3 20
SL Glute Bridge 3 8(E)
KB Goblet Squat 4 10
BB RDL 3 8
BW Lunge 3 30yds
Farmer's Wallk 3 60yds
Day 2
Upper Body (A)
Exercise Sets Reps
Cable Face Pull 3 15
Band Pull Aparts 3 15
Cable Rope Tricep Ext. 3 10-15
Pushup 3 20-25
BB Bench Press 4 5
Chin Up 3 8-12
Dips 3 8-12
Day 3
Posterior Chain
Exercise Sets Reps
Decline Bench Situp 3 20
Yoga Ball Glute Bridge 3 10
Trap Bar Deadlift 4 3
DB Row 4 8(E)
Lat Pulldown 4 10
Day 4
Upper Body (B)
Exercise Sets Reps
Cable Face Pull 3 15
Band Pull Aparts 3 15
DB Front Raise 3 10
BB OVH Press 4 5
Parallel Grip Pull Up 3 8-12
Dips 3 10-12

 

Coaching Points Weeks 9-12

On all the main compound movements, don't be afraid to move some weight on the final working sets. Obviously, don't compromise technique but give each working set your full effort and focus to complete it.

Your nutrition and sleep will become even more paramount because you will need to make the most of both to fully recover between sessions.
Day 1
Lower Body
Exercise Sets Reps
Full Plank 3 :45
Yoga Ball SL Glute Bridge 3 8(E)
KB Goblet Squat 4 12
BB RDL 4 8
BW Lunge 4 30yds
Farmer's Wallk 4 60yds
Day 2
Upper Body (A)
Exercise Sets Reps
Cable Face Pull 3 12
Band Pull Aparts 3 12
Cable Rope Tricep Ext. 3 10-15
Pushup 4 20-25
BB Bench Press 4 5
Chin Up 4 8-12
Dips 3 8-12
Day 3
Posterior Chain
Exercise Sets Reps
Decline Bench Situp 3 25
Yoga Ball Glute Bridge 3 10
Trap Bar Deadlift 4 3
DB Row 4 10(E)
Lat Pulldown 4 10
Day 4
Upper Body (B)
Exercise Sets Reps
Cable Face Pull 3 12
Band Pull Aparts 3 15
DB Front Raise 3 10
BB OVH Press 4 4
Parallel Grip Pull Up 3 8-12
Dips 3 10-12
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