Strength & Aesthetic Development Split

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:

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

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.

Coaching Points Weeks 9-12