SQUAD FAM,
Welcome to a new training cycle!
Aesthetic 13 is structured to maximize muscle building through targeted weight training sessions spread over five days a week. We’re going to pack your time in this program full of resistance training. We follow a regional body part split with this track. Here’s a breakdown of the program:
Weekly Training Split:
– Sunday & Friday: Upper Body Push and Pull Days
– Monday & Thursday: Lower Body Squat and Hinge Days
– Wednesday: Focus on 2 main bodyweight exercises: Pull up and Strict Dip. We will also see the return of Rope Climbing.
Focus Areas and Key Movements:
– Major Movements: Flat Bench Press, Sumo Deadlift, Split Squat, Strict Dips, Strict Pull-ups, Back Squat, Seated Barbell Press.
– Accessory Work: Exercises targeting smaller muscle groups, including Rear Delt Fly, Dumbbell Romanian Deadlifts, Lateral Dumbbell Raises, Bicep and Tricep variations, and Single Leg Hip Lifts.
-There will be less cardio stations compared to previous cycles but more emphasis on core workout.
-We have only one “Skilled” or “Athletic” exercise in this cycle which is the rope climbing. you will see once per week. Do not worry about it, coaches are there to give you an alternative exercise.
AES-13 is comprehensive, focusing on all major muscle groups with a balanced mix of unilateral and bilateral movements. It’s designed to complement Hyrox days on Tuesday and Saturday. The goal in AES-13 is to ensure you get a well-rounded strength training regimen with enough volume to build muscle effectively.
End of Cycle Approach:
As you approach the last couple weeks of the training cycle, you should be very familiar with the formats and exercises being performed. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the greater the adaptation.
The later weeks of the cycle are where the benefit of variety and consistency match in a beautiful medley. There is a sweet spot between these two variables that we at sqd5 believe is the best way to progress in training for a long time to come. Variety is beneficial for various reasons; consistency is potentially even more beneficial for multiple reasons. sqd5 is built on a combination of variety and consistency, leading to athletes feeling not burnt.
Heavy weight approach:
Performing a heavy lifting during squatting for example is a unique skill in and of itself. It can be daunting to see 3 reps on any workout, but that is not the intention for this training. The gradual progression of weights over the six weeks should make you feel more confident performing 3 or 4 reps in your last set. This does not have to be a 3-4 rep max. Think of this more as a triple that is performed with perfect execution and a lot of confidence. It should not be significantly greater than what you performed for your third working set.
