Day 1: Upper Body strength
Exercise
Reps
Sets
Paused Bench
press
Incline Bench
Press
Weighted
Pullups
Barbell Or
Pendlay row
Overhead
Press
Rope
Facepull
Incline
dumbbell
curl
Decline
Skullcrusher
3-5
3-4
Rest (in
minutes)
3-5
5
3
2-3
3-5
3-4
3-5
5
3
2-3
5-7
3
2-3
8
2
2
6-8
3
2
6-8
3
2
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WWW.STUDENT-­‐AESTHETICS.COM Day 2: Lower Body strength
Exercise
Reps
Sets
Squat
Deadlift
Hack Squat
Glute-Ham
Raises
Standing
Calf Raises
Weighted
Knee Raises
Cable
Crunch
3-5
2-4
6-8
6-8
3-4
3-4
3
3
Rest (in
minutes)
3-5
3-5
2-3
2-3
5
5
1,5-2
10-15
4
1
10-15
4
1
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WWW.STUDENT-­‐AESTHETICS.COM Day 3: Upper Body hypertrophy
Exercise
Reps
Sets
Incline
Dumbbell
Press
Cable Flyes
Dumbbell
Row
Close Grip
Pulldown
Seated
Dumbbell
Press
Lateral
Raises*
Reverse
Flyes
(Dumbbells
Or Machine)
Hammer
Curl
Pushdown
8-10
3-4
Rest (in
minutes)
1,5-2
10-15
8-10
3-4
3-4
1-1,5
1,5-2
10-15
3-4
1-1,5
8-10
2-3
1,5-2
Pause
At
top
10-15
3
1-1,5
10-12
3
1-1,5
10-12
3
1-1,5
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WWW.STUDENT-­‐AESTHETICS.COM Day 4: Lower Body hypertrophy
Exercise
Reps
Sets
Front Squat
Stiff Legged
Deadlift
Lunges
Leg
Extensions
Leg Curls*
Standing
Calf Raises
Seated Calf
Raises
Ab roller
Hanging Leg
Raises
8-10
8-10
3-4
3-4
Rest (in
minutes)
1,5-2
1,5-2
10-12
10-15
2-3
2-3
1-1,5
1
Pause
10-15
At
3
bottom
1
15-25
3
1
MAX
10-15
4
4
1-1,5
1
* Rest Pause Technique: -­‐ Pick a weight that you can perform 8 reps with. (should be heavy) -­‐ Take 10-­‐20 seconds rest -­‐ Drop the weight by 50% -­‐ Perform another 8 reps, but pause at the top/bottom of the movement depending on the exercise for 1 second. -­‐ Take 1 minute rest -­‐ Repeat the above 2 times. (So 3 drop sets in total) -­‐ After having done this cycle, pick the weight that you were able to do paused and perform as many reps as possible for 1 set (not paused) www.Student-Aesthetics.com WWW.STUDENT-­‐AESTHETICS.COM