Welcome to the next six weeks of Aesthetic! 💪. Get ready for epic pumps and innovative ways to stimulate muscle growth, all while having a blast. Look out for new methods to boost intensity and volume, along with the return of some exercises that are making a strong comeback. This cycle includes the following weekly split:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Hinge, Delts, Arms
Day 4: Hyrox
Day 5: Upper Body
Day 6: Lower Body
Day 7: Hyrox and Mobility
On Sunday we will be working on Upper Body. We will see some mechanical drop sets, Supersets and some isometric exercises.
Monday will prioritize legs and, more specifically, the quads. This will be complemented well with the second leg day later in the week. The return of the 1:1/4 Back Squat and a new format for the Strength Balance section will leave the legs feeling sufficiently pumped. We are also introducing a new station focusing on SPEED STRENGTH.
Wednesday combines posterior chain, shoulders, and arms exercises. While these muscles have been engaged to some extent earlier in the week, this day provides an opportunity to focus more specifically on isolating these areas. Isolation work promotes targeted muscle growth and often enhances the mind-to-muscle connection, which can carry over to other compound movements. One of the stations last 20 min!
Thursdays offers an enjoyable upper body workout featuring various push and pull supersets and innovative formats to stimulate hypertrophy without getting caught up in rep or weight considerations. Simplifying the approach allows for enhanced focus on engaging the muscles, freeing up mental energy for a more effective and enjoyable training session.
Friday is a big leg day for the upcoming six-week cycle, focusing on unilateral strength training and high-rep deadlifts to provide a robust stimulus to both the front and back sides of the lower body. While the leg day earlier in the week placed a bit more emphasis on the quads, today’s emphasis leans toward the hamstrings. Despite these subtle distinctions, each day ensures a comprehensive approach to training the lower body in its entirety. On Friday we will learn some new lifting skills.
AES-11 builds on the foundation established in AES-10. The skills and exercises you mastered in AES-10 will be beneficial in this cycle.
We will continue our Hyrox Training on Tuesdays and Saturdays. Tuesday sessions will focus exclusively on competition exercises, while Saturday sessions will include a variety of exercises designed to improve your overall performance.
The introduction of the mobility session has been successful, so we will continue to offer a session on Friday mornings.
