NINJAUPPERAESTHETHICS
LOWER SPLIT
CONTENT
INTRO
EQUIPMENT NEEDED
PROGRAM SETUP
THE SPLIT
KEY POINTS
HOW TO MAKE PROGRESS
WHAT TO DO AFTER
HOW ABOUT NUTRITION
GOOD LUCK
intro
W elcome to the Ninja Aesthetics Training Program.
This is the first of many releases and this workout split is a gift
from me to you for supporting the Tao Physique youtube channel
and brand
With this upper and lower split, you’ll be working on building a
solid foundation for functional aesthetics through combining the
best of both worlds in gymnastics/calisthenics and traditional
bodybuilding.
If you are anything like me, then you probably want to look good
naked but don’t want spongebob muscles that are weak and good
for nothing.
Looking like a beast is no longer enough, you now want to
train like one.
Equipment needed
For this program you will need access to a gym fully equipped
with barbells and dumbbells, as well as a set of gymnastic rings.
Gymnastic rings are an amazing set of exercise equipment that
will give you the most intense muscle contractions you’ve ever
felt. After one session with them, you’re guaranteed to be sore
in muscles you never knew you had.
If you don’t have a pair of gymnastic rings already, I highly
recommend a pair like these, but any brand you choose
should work.
program setup
While using this program in your quest for mucho aesthetics,
you will train 4 times per week alternating between Upper
and Lower body sessions.
This is a perfect blend of frequency and intensity required to
stimulate muscle growth and is based around scientific research,
which states that protein synthesis is elevated for 36 - 48hrs after
an effective workout.
Therefore, training a muscle group only once per week is not
good enough and will limit your gains and slow down progress.
That’s a no bueno.
With this program, each muscle group will be trained twice
per week. This is the sweet spot for growth, and will have you
building muscle and burning fat around the clock .
Your training schedule during the week will look something
like this.
NINJA AESTHETICS UPPER / LOWER
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
UPPER 1
LOWER 1
REST
UPPER 2
LOWER 2
REST
REST
The schedule above is an outline for how the workouts will be
structured, but you are more than welcome to switch things
around as long as you follow the following dojo rules.
(I) Do not train more than 4 times in a week
(II) Do not train for more than 2 consecutive days
(III) If you miss a session here and there, don’t stress.
Get back on track the very next day. Consistency over the long
term is way more important.
THE SPLIT
UPPER 1
EXERCISE
1A Incline Db Press
1B Ring Support
2A Ring Pushups
2B Ring Rows
Pullups
Face Pulls
Ring Bicep Curls
SETS
REPS
REST (MINS)
4
6-8
1
4
MAX
1
3
8-12
1
3
8-12
1
3
8-12
2-3
3
12-15
1-2
3
12-15
1-2
SETS
REPS
REST (MINS)
3
5
1
4
6-8
1
4
MAX
1
3
12-15
1
3
12-15
1
3
8-12
2-3
4
12-15
2-3
LOWER 1
EXERCISE
Handstand Wall Walks
1A Front Squats
1B L Sit Compression
2A Sissy Squats
2B Back Extensions
Ring Pistol Squats
Seated Calf Raises
UPPER 2
EXERCISE
SETS
REPS
REST (MINS)
1A Military Press
4
6-8
1
1B Ring Support
4
MAX
1
2A Scapula Pulls
3
8-12
1
2B Pike Press
3
8-12
1
Pendlay Rows
3
8-12
2-3
Ring Dips
3
8-12
2-3
Dumbell Lateral Raises
3
8-12
2-3
SETS
REPS
REST (MINS)
Handstand Wall Walks
3
5
1
1A Deadlift
4
6-8
1
1B L Sit Compression
4
MAX
1
2A Stability Ham Curl
3
8-12
1
2B Goblet Side Squat
3
8-12
1
Bulgarian Split Squat
3
12-15
2-3
Single Leg Glute Bridge
3
12-15
2-3
Seated Calf Raises
4
12-15
2-3
LOWER 2
EXERCISE
THINGS TO NOTE
Warm - Up 5 to10 mins before each session with jump rope, a light jog or any other
full body dynamic movement.
MAX refers to holding for as long as possible. But you can end the set with at the 15
second mark.
1A/B refers to exercises done in a superset fashion.
All Exercises have clickable links with video demonstrations
KEY POINTS
Intensity
Pick a weight or body position that makes every set challenging.
You want to train 2-3 reps short of muscular failure during each
set. This is essential for changing your body.
If you don’t push yourself you’ll remain the same.
Supersets
This program utilizes a training protocol called supersets. They
create a favorable environment for muscle growth by reducing
your overall workout time while simultaneously increasing
intensity.
To perform a superset, you’ll do each exercise back to back with
little to no rest in between sets. For example
1A Front squat 4 x 6 - 8
1B L Sit Compression 4 x max hold
You will perform one set of Front squats then immediately
with no rest go right into L-sit compressions for a set.
This is one round.
You can take a short 30-60 second rest in between rounds.
how to make progress
To make progress with your physique, you must strive for
progress in the gym/rings.
Doing the same thing, week after week, year after year, is a
recipe for stagnation and looking exactly the same.
There are a few ways to make progress on this program and one
of them is increasing the reps performed during each set. While
the other is achieved by increasing the intensity of an exercise
by increasing the load.
For bodybuilding movements this simply means adding more
weight to an exercise, usually by 5 -10 lbs each week. And
with body-weight movements using harder progressions
over time
This program also utilizes a double progression method to let you
know when the time is right to increase intensity.
For example
WEEK 1 Incline Press 60 lbs - 4 sets of 8 reps
WEEK 2 Incline Press 60 lbs - 4 sets of 10 reps (Add 2 reps)
WEEK 3 Incline Press 60 lbs - 4 sets of 12 reps (Add 2 reps)
WEEK 4 Incline Press 65 lbs - 4 sets of 8 reps (Add 5lbs, drop reps)
To progressively overload, increase the reps of an exercise until
you are working within the upper limit of the rep range specified
in the program.
Once you are able to complete all reps across the sets, increase
the weights by 5 -10lbs while reducing the reps to the lower
range. With the heavier weight, begin adding more reps until
you once again hit the upper limit of the rep range.
Rinse and repeat this cycle and enjoy the mucho gains you’ll
experience from following the process.
what to do after
Sadly no program works forever and eventually you will need
to change things ups to make more progress.
But beware of program hopping and do not switch between
routines until you have completed and least 8 - 12 weeks
of training.
This program is the beginner level of the Ninja Aesthetics
Protocol, and uses a combination of weights and rings to build
your physique and skill in body weight movements.
But if you're ready for a new challenge, with mostly ring
exercises and barbells/ dumbbells then checkout one of the
programs in the updated NJA2 series
how about nutrition
Even with the perfect training routine, progress will be minimal if
nutrition is inadequate.
Your nutrition needs to match your current goal whether it be
muscle gain, fat loss or body recomposition.
I have made multiple YouTube videos about nutrition, and if you
have no clue about the subject please check out this free playlist
on my YouTube channel.
If the videos are not enough and you need more guidance for
losing that stubborn fat, then consider picking up TAO SHRED
And for nutrition guidelines for muscle gain, get TAO MASS
good luck
A lright muchacho. You now have everything you need to start
working towards the physique you’ve always wanted. I know this
may sound sappy but I believe in you. If you put in the work the
results are sure to come.
Thank you for all your support and I wish you the best of luck in
your quest for mucho gains and ninja aesthetics.