ULTIMATE AESTHETICS
FULL EBOOK AND 6
WEEK PROGRAM
PUSH, PULL, LEGS SPLIT
PHASE 1
PETER CHRISTIAN
Peter Christian
Ultimate Aesthetics
1
© Peter Christian
The intellectual property right of this eBook belongs to Peter
Christian. No part of this eBook may be reproduced,
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including photocopying, recording, or other electronic or
mechanical methods. No part of this eBook may be edited,
modified, adapted, or altered in any way for unlawful or
commercial use.
www.peterchristianfitness.com
Peter Christian
Ultimate Aesthetics
2
TABLE OF CONTENTS
Table of Contents
3
Disclaimer
4
Note From Peter
5
Why Push, Pull, Legs?
6
How To Build Muscle
7
Genetics?
10
Natural Bodybuilding
11
What Is Periodization?
12
Training Style & Rep Tempo
15
Key Terms
16
FAQS
17
How To Run The Program
18
Nutrition
19
Eating - Training & Rest Days
20
Supplements
21
Equipment needed
22
How To Use Equipment
23
Warm-Ups
24
Push Pull Legs: Week 1
25
Push Pull Legs: Week 2
33
Push Pull Legs: Week 3
41
Push Pull Legs: Week 4
49
Push Pull Legs: Week 5
57
Push Pull Legs: Week 6
65
Push Pull Legs: Week 7 (Deload)
73
Push Exercise Selection
81
Pull Exercise Selection
82
Legs Exercise Selection
83
Final Note
84
Peter Christian
Ultimate Aesthetics
3
DISCLAIMER
The contents of this eBook should not be taken as medical
advice. The contents of this eBook are not intended to
diagnose, treat, cure, or prevent any health problem - nor are
they intended to replace the advice from a qualified physician
or health professional.
All advice is the result from personal experience. Always
consult your physician or qualified health professional before
attempting exercises you may be unsure with. All exercises
are therefore to be performed at your own risk and
responsibility.
If you experience pain or discomfort, stop and consult a
qualified health professional before resuming the program.
Numbers in this book are estimates for the average person. If
you feel that you need a little more rest than intended, for
example - take the initiative to listen to your own body, and
take some extra time to reset, recover, and carry on where
you left oû.
Peter Christian
Ultimate Aesthetics
4
NOTE FROM PETER
The concept of being able to completely
change your physique may seem
impossible at first, but I can tell you that
it’s very much possible. The aesthetic
physique you’ve always wanted is a lot
closer than you may think.
This eBook is the result of years of
experience and time, condensed into
easy to understand sections. I get it, you
probably want to jump straight into the
program itself - but I urge you to spend
some time going through the chapters
as they will ensure that you understand
how the program works, and what is
required of you to achieve the best
results possible.
Before we start, it’s important that we understand what bodybuilding
actually is. Unfortunately, bodybuilding isn’t something that you can simply
learn by reading a book, or watching a few videos over a few days. It’s a
lifestyle choice, and something that you develop over a long period of
time. It’s something that you have to dedicate yourself towards. While this
program may be the blueprint for your transformation, if you aren’t able to
commit yourself, chances are, you won’t go very far - regardless of the
facilities, supplements, coaches & nutrition that may be available to you.
But, if you’re serious and committed, I have no doubts that you will be
well on your way to reaching your physique goal.
Let’s begin…
Peter Christian
Ultimate Aesthetics
5
WHY PUSH, PULL,
LEGS?
The Push, Pull, Legs (PPL) training style is the split I began with and have
trained with throughout the majority of my lifting career. It’s my go to
training split that ensures that I will be building muscle, and stimulating all
of the key aesthetic areas.
THE ADVANTAGES OF PPL
As opposed to the typical ‘bro split’ style training sessions, or other
workout splits, PPL allows you to hit each major muscle group two times
per week. This ensures that you get two opportunities to grow the muscle
over the course of the year - ‘one body part a week’ style approaches
give you half the opportunity.
DISADVANTAGES OF PPL
PPL really doesn’t have many downsides. The only downsides you may
get from PPL is that it can become quite repetitive due to the large focus
on a select few exercises that you are required to perform each week.
Another area you must keep in mind when training with the PPL training
style is recovery. There are a lot of compound exercises involved each
week. Therefore, other elements of training must be prioritised just as
much as the workouts. These include: nutrition, and rest days (which I
will explain in detail further down this guide).
WHO IS ‘PPL’ SUITABLE FOR?
‘PPL’ is suitable for lifters of every level. However, I believe it’s definitely
geared towards beginner or intermediate lifters. As you get more
advanced, and have developed a ‘foundation’ of muscle, you may then
begin to consider more complex training styles that will focus more on
‘details’, rather than attempting to build overall mass in the right areas (but
this will be for very advanced lifters who are competing at the highest
levels, and who have already developed the overall foundation of their
muscle mass).
Peter Christian
Ultimate Aesthetics
6
HOW TO BUILD
MUSCLE
BASIC MECHANISMS OF GAINING MUSCLE
Fractional Synthetic Rate (FSR)
This is the measured rate of muscle growth, normally in a specific muscle.
Fractional Breakdown Rate (FBR)
How much of the muscle gets broken down.
THE NUMBER ONE CONCERN WHEN BUILDING MUSCLE IS: WHEN…
FSR > FBR.
But let’s keep it simple…
There are THREE PRIMARY FACTORS required to build muscle.
These are:
•
•
•
The Specificity Principle
Overload
Fatigue Management
Let’s quickly go over them…
1 - THE SPECIFICITY PRINCIPLE
Muscle growth requires that muscle to be specifically targeted. The
specificity principle is about isolating and minimising the involvement of
other muscles that aren’t being targeted during a select exercise. For
example, if you are doing a lat pulldown, but your biceps fatigue before
your lats do - then you aren’t following the specificity principle, and you
aren’t maximising possible muscle growth.
WAYS TO BE MORE SPECIFIC
• Be specific in your training. If your goal is to build muscle, your
workouts should consist of resistive training, instead of lot’s of cardio.
Peter Christian
Ultimate Aesthetics
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• Form > Ego. When you perform an exercise, how much of the desired
muscle group is doing the work? Are you using your legs and hips to
throw a barbell up when you do a bicep curl? Are you performing
deadlifts almost entirely with your lower back? Make sure you’re aware
of the muscles each exercise is aiming to target, slow it down, lighten
the weight and perform the exercise properly
• Use wrist wraps, chalk, and other equipment. These are very useful
on pulling exercises for example, lat pulldowns or rows. They will help
you keep pushing through to maximise muscle gain before your grip
gives in
2 - OVERLOAD
To build muscle, we must use a principle called: 'Progressive Overload’.
This requires us to increase the stimulus we put on the muscle over time.
This is most easily achieved by increasing the weight we use. If you’re
using the same weights and rep ranges as you did 6 months to a year
ago, your muscles won’t have grown as they haven’t undergone overload.
Every single muscle in the body will grow through overload. The catch is,
to optimize the rate of overload, we must ensure that nutrition, recovery
and periodization is present in our training.
HOW TO ADD OVERLOAD
• The way this program aims to add overload is through the use of RIR
• You will need to gage how a weight feels for you personally with the
given RIR, as each persons will be diûerent. The weight you use will be
chosen by you, as it will be unique to your own personal ‘RIR’
• Consistently eat at least 1g of protein per LB of bodyweight per day,
and eat in a calorie surplus
• Keep logs of your lifts - this is essential to reflect and know how much
you did before, and to meet that lift again
• As you progress and repeat / move onto the next Meso-cycle, you will
have a log of your previous lifts, and you will be able to use a heavier
weight than you previously did
Peter Christian
Ultimate Aesthetics
8
3 - FATIGUE MANAGEMENT
Fatigue management is about understanding how much training your
body can take so that it can recover for the next workout. This isn’t to be
confused with under training, which means that your body is easily
recovering, and could be pushed harder. Factors such as nutrition, sleep,
stress with daily life, rest days / de-load weeks are extremely necessary
to deal with to aid fatigue management.
HOW TO DEAL WITH FATIGUE
• Rest days - they’re ok to take, listen to your body. If you feel that you
need to rest, then take a rest day. Just because the program tells you
to rest 1 day a week doesn’t mean that you can’t take another rest day
if you’re extremely fatigued. Think of the program more as a guideline.
• Eating enough protein - aim for 1g per pound (lb) of bodyweight every
single day.
• Spacing out protein. Don’t have all of your protein in one or two meals.
Space it out over 4-5 meals per day.
• Eating in a calorie surplus. For muscle growth, I would recommend a
surplus of 300 calories above maintenance, and aim to increase body
weight by 0.5lbs - 1lbs per week.
• Getting enough sleep consistently. If you aren’t getting enough sleep,
you aren’t giving your body a chance to recover. Aim for 7-8 hours per
night.
• Don’t train for too long (2+ hours of intense training is considered too
long)
• Train with at least 4 RIR. We often severely underestimate the point n
which we feel that we’ve hit ‘failure’. (More on RIR and failure
perception on page 13)
• Don’t do too much volume. 20 sets per week of intense working sets
is the upper limit before you begin to reach the point of over fatigue
• De-load phases at the end of each Meso-cycle. These are essential
for total recovery and long term progression.
Peter Christian
Ultimate Aesthetics
9
GENETICS?
Genetics are important when it comes to building muscle - especially at
the highest possible levels. That being said, I believe that we all heavily
underestimate our genetic potential, and give up before even scraping
the surface of our genetic limit.
Many people claim that they don’t have good genetics to build muscle,
and give up after a few months in the gym. But how can we determine
whether or not we have good genetics when we haven’t given it enough
time and optimised our training?
Before you judge your genetic potential, I want you to ask
yourself these questions…
“Have I been training consistently for years on end?”
“Have I optimised my nutrition?”
“Do I know how many calories and macros I have each day?”
“Have I correctly followed a structured training plan over prolonged
periods of time, tracking down what I’m doing?”
“Do I REALLY want it?”
Ask yourself these questions, and answer them with brutal honesty. The
truth is, if the answer is no to any of these, then you can’t say you have
bad genetics.
While there are outliers, people who don’t follow these rules and
simultaneously have good physiques; nobody, and I’ll repeat - nobody at
the highest level will say no to any of these. So is it fair to really compare
our genetics to people who have optimised their performance to the best
possible level on a consistent daily basis when we haven’t?
Peter Christian
Ultimate Aesthetics
10
NATURAL
BODYBUILDING
The question on everyones mind is… ‘Can I develop an aesthetic
physique naturally?’
The answer to that is… yes!
2017
2022
With natural bodybuilding, the
more you put in, the more you
get out. Just like anything. The
beauty of natural bodybuilding is
that once you’ve developed and
built the muscle, it’s pretty much
there and very hard to lose, and
even if you did end up losing the
muscle, for example, if you decide
to stop training for a long period of
time, you can trust that through
muscle memory, it can come right
back at a very quick rate once you
get back into the gym.
I won’t sugar coat it too much
though. Natural bodybuilding isn’t going to be as fast as someone who’s
enhanced. You and I both know that. If you’re looking for the magic key to
extremely quick natural gains, unfortunately, you won’t find the answer to
that anywhere. It requires consistency with training and nutrition. This
isn’t saying you need to neglect your social life, but you must always be
aware of your nutrition and be as consistent as you can with your training
as frequently as possible. You can’t put in half a weeks worth of training,
have no regard for your diet, and expect to make quality results - it’s just
not going to happen.
The good news is, muscle and strength gain is very much possible, and if
you consistently keep pushing yourself - you will develop unreal results.
Peter Christian
Ultimate Aesthetics
11
WHAT IS
PERIODIZATION?
This program utilizes ‘Periodization’ to maximise muscle hypertrophy.
WHAT IS PERIODIZATION?
Simply put: periodization is the art of structuring your training to eûciently
maximise long term performance and results. This may be done through
changes in specificity, intensity, and volume, which will be measured
through a principle called ‘Reps in Reserve’ (RIR).
REPS IN RESERVE (RIR)
One of the primary components of periodization in this program is ‘Reps
in Reserve’ also known as (RIR). RIR is a tool used to describe how
challenging an exercise set was by estimating how many reps you believe
were left before reaching absolute fatigue.
For example, 10 Reps of Barbell Bench Press at RIR 2 would represent a
weight you can only do 2 more reps with by the 10th rep (As in, if you
really tried, you could get 12)
RIR 0 - maximal eûort with no repetitions left
RIR 1-1 repetition left
RIR 2-2 repetitions left
RIR 3-3 repetitions left
RIR 4-4 repetitions left
RIR 5-7 light eûort (useful for deload weeks / warm ups / muscle
specificity)
RIR 7-10 little to no eûort (useful for warming up)
HOW THIS PROGRAM USES ‘RIR’
If we went into the program with 0-1 RIR from week 1, this leaves us little
room to push ourselves and progress in the latter weeks. A common
mistake people make in their training is pushing themselves and testing
their limits from the get go. RIR is therefore a fundamental component of
Peter Christian
Ultimate Aesthetics
12
periodization for hypertrophy and strength, and must be paid attention to.
It will also help you gauge the weights you should be using for yourself.
HOW RIR WILL DEVELOP MUSCLE SPECIFICITY
The beginning of this program will typically use around 4 RIR which will
help to develop muscle specificity through developing strong motorpathways with the movement patterns, and execution. Towards the last
few weeks of the program, where you will have developed a good sense
of specificity, intensity will be much higher which will be expressed
through the lower RIR.
THE BIGGEST MISTAKE PEOPLE MAKE WITH RIR
The biggest mistake is that people severely underestimate how many
reps they have left in the tank.
Take this scenario…
JACK IS DOING BENCH PRESS FOR 10 REPS AT 2 RIR.
By the 10th rep Jack feels that he only had two reps left, and stopped.
Jack then does the set again with the same weight, but this time
someone is shouting at them telling them to keep going,
Jack ends up getting 16 reps, and completely fails at the 17th
rep.
This means that Jack had 6 more reps left in the tank.
SO, what he thought was 2 RIR was actually 6 RIR.
Make sure that you really are pushing yourself to the set true RIR for
yourself!
DELOAD WEEKS
A deload week is crucial for periodization and long term performance. It’s
ineûcient for muscle hypertrophy and strength if our bodies train
indefinitely without a set time to rest and recover. While we may one or
two rest days per week, over time, our joints and connective tissue will
require more than a few rest days to optimally recover. Furthermore,
through overload they will experience wear and tear over time unless
they are given time to recover properly and heal through planned deload
weeks.
Peter Christian
Ultimate Aesthetics
13
You will still train on a deload week, however, you will be using a much
higher RIR (6-8). This will help you maintain strong motor pathway
connections with key lifts, whilst letting your joints and muscles fully
recover before restarting the program again (or progressing onto another
program with periodization)
BENEFITS OF DELOAD WEEKS
• Optimizes long term muscle hypertrophy and strength
• Optimizes consistent long term performance
• Reduces risk of injury
• Keeps you motivated in the long term
• Allows you to reassess your training, and evaluate your last training
cycle
TRACKING NUMBERS
To eûectively progress, you must be aware of your base strength level. As
discussed, overload is a key component of muscle and strength gain.
However, if you aren’t aware of what you were lifting each week, overload
becomes much harder because you don’t have reference points.
The weight lifted will vary massively from each individual, therefore, it’s
important that you make a note of the weights that you use during each
workout to refer back to.
Peter Christian
Ultimate Aesthetics
14
TRAINING STYLE &
REP TEMPO
Utilising tempo in this program will be straightforward and easy to
understand. It’s important to understand how tempo will work in this
program, and the importance tempo has on progression.
THE TWO PARTS OF EVERY SINGLE REP
The Concentric: The shortening of the muscle, the phase in which you
‘lift’ the weight.
The Eccentric: The lengthening of the muscle, the phase in which you
‘lower’ the weight. This often gets overlooked.
Each exercise will either be: Explosive, Moderately Controlled, or Highly
Controlled.
EXPLOSIVE (E)
Will be used primarily on heavier compound lifts with lower rep ranges
(e.g. Barbell Bench press)
• Quicker yet controlled concentric
• Quicker yet controlled eccentric
MODERATELY CONTROLLED (MC)
Will be used for the majority of lifts with moderate rep ranges. (e.g.
Dumbbell bench press).
• Controlled 2 second concentric
• Controlled 2-4 second eccentric
HIGHLY CONTROLLED (HC)
Will be used occasionally to give the muscle a variation in stimulus. Will
primarily be used on reps with moderate rep ranges.
• Slow and controlled concentric (4 seconds)
• Controlled eccentric (4 seconds)
Peter Christian
Ultimate Aesthetics
15
KEY TERMS
Below are a list of key terms that will be used in the program
REP: ‘Abbreviation for ‘Repetition’. The number of times you lift and lower
a weight in one set of an exercise.
SET: A group of reps. If an exercise has 3 sets of 10 reps (3x10), one set
will one 10 reps.
PROGRESSIVE OVERLOAD: The gradual increase of stress placed upon
the body during exercise training. This could be through an increase in
weight, volume or tempo.
RIR: Reps in Reserve. How many reps you could have done at the end of
the given rep range of the set. For example, a set with 4 RIR will feel
easier than a set with 0-1 RIR.
AMRAP: As many repetitions as possible.
ROM: Range of motion.
TEMPO: How slow or controlled the rep should be. For ease of use, there
are two types of tempo used in this program: explosive and controlled.
Explosive reps should be done quickly, and controlled reps should be
done moderately, with specificity in mind (refer to p.7).
DROP: Drop-set. This means after completing a set, you drop the weight,
and immediately follow up the same exercise with another set, but with a
lighter weight.
E: Explosive tempo (refer to p.15)
MC: Moderately controlled tempo (refer to p.15)
HC: Highly controlled tempo (refer to p.15)
Peter Christian
Ultimate Aesthetics
16
FAQS
Below are a list of frequently asked questions regarding the program
1. How long will it take to see results?
A: Results will vary between each individual, however, provided that there is
suûcient nutrition, rest, and consistency - results should come in at around 3-4
weeks.
2. How long should each workout last?
A: Each workout should last no more than 2 hours.
3. How long should I rest between sets?
A: Rest times should be around 2 minutes. Focus on making sure you are ready to
perform the next set. For lower RIR (0-3) rest between 2-3 minutes.
4. What if I’m still sore before my next workout?
A: Unless you are extremely sore, train as usual. If you are truly unable to train,
take another rest day, and ensure suûcient protein intake and sleep.
5. Why such little exercise variation each week?
A: Changing exercises from week to week makes it harder to progress, and add
muscle + strength. Having a similar exercise selection will allow for easier linear
progression, as well as help you build familiarity with the exercises, which in turn
will lead to further muscle and strength gain.
6. What if I don’t have the equipment for a certain exercise?
A: Switch to an exercise that has the same movement, and stick to that for the
duration of the program. For example, if you don’t have a chest supported T-bar
row, switch to a barbell T-bar row using a V-bar and a bar.
7. What if I fail before the rep count?
A: If you fail, this should help you re-estimate the correct weight for the RIR stated.
drop the weight back and re-evaluate for the next set.
8. What if I miss a workout?
A: If you miss a workout, don’t overthink it. Simply return to where you left oû as
soon as possible. Don’t take advantage of this though - they key is consistency.
9. How many meals should I eat per day?
A: Aim to consume around 4 meals per day (excluding snacks). 6-7 meals is
probably overkill for 99% of people, and 3 meals won’t be enough to space
protein out in most cases. Focus on getting 30-50g of protein in each meal.
Peter Christian
Ultimate Aesthetics
17
HOW TO RUN THE
PROGRAM
HOW MANY DAYS A WEEK DO I TRAIN?
This 6 week programme is designed for you to train with 3 days on and 1
day oû.
WHAT COUNTS AS A ‘FULL WEEK OF TRAINING?’
One full week of training will be as follows:
Day 1) Push
Day 2) Pull
Day 3) Legs
Day 4) Rest
Day 5) Push
Day 6) Pull
Day 7) Legs
1 full week of
training
After 1 week, you will progress onto the next week of training, all the way
through this 6 week ‘Meso-Cycle’. After the 6 weeks, you will deload for 1
week.
WHEN YOU FINISH THE PROGRAM…
Once you finish the program, you have multiple options:
•
•
Restart Ultimate Aesthetics PPL Phase 1
Transition to Ultimate Aesthetics PPL Phase 2 (Recommended)
Peter Christian
Ultimate Aesthetics
18
NUTRITION
Nutrition is essential in order to optimize overload and fatigue
management - and to ultimately grow muscle. Below is a list of
recommendations to follow. Refer back to this as frequently as possible
to ensure that you aren’t missing anything.
THE MOST OVERLOOKED ASPECT OF NUTRITION
In my opinion, the most overlooked aspect of nutrition is staying in an
Anabolic state and minimizing time spent in a Catabolic state.
WHAT IS AN ANABOLIC STATE?
An anabolic state is a state in which your body is currently undergoing
protein synthesis (i.e. you have recently consumed protein and you have
recently worked out whilst adding overload).
WHAT IS A CATABOLIC STATE?
A catabolic state is the state in which your body is breaking down both fat
and muscle. Catabolism isn’t necessarily a ‘bad’ thing, however, our goal
is to build muscle, and not lose muscle. Consequently, we must aim to
minimise time spend undergoing catabolism as much as possible.
HOW DO WE END UP IN A CATABOLIC STATE?
There are two primary ways that we undergo catabolism:
• Extended periods of time spent undergoing moderate to vigorous
levels of cardio (running, swimming, cycling etc.)
• Going 4+ hours without suûcient protein (Somewhere between 30-50g
is ideal)
HOW TO STAY IN AN ANABOLIC STATE MORE FREQUENTLY
The biggest mistake people make with their nutrition isn’t consuming too
much protein per meal, but assuming that they have hit their daily intake
of protein. The optimal way to hit your daily intake of protein is to
consume the protein in small chunks (30-50g) every 3-4 hours instead of
two huge meals or even one meal of 100g of protein.
Peter Christian
Ultimate Aesthetics
19
EATING - TRAINING &
REST DAYS
TRAINING DAYS
• 1g of protein per day. A person weighing 150lbs should consume at least 150g
of protein per day. It’s ok to go over your protein limit, but try not to go under.
• Aim to consume protein at least every 4-5 hours for optimal results.
• (While it won’t have a negative eûect, try to be consistent with how much
protein you have a sitting (aim for 30-50g). This will help you more accurately
hit your daily protein goal of 1g of protein per pound of bodyweight.
• Increase carbohydrates on the days you train specifically in your pre workout
meal. This will provide you with energy to workout harder and build more
muscle.
POST WORKOUT MEAL
• Post workout meal should consist of fast digesting protein such as Whey
Protein. This will optimise the digestion and absorption of protein.
• Your post workout meal should have low fats. This is because when you
consume fat, other nutrients take longer to digest, and after a workout, you
want to deliver protein to the worked muscles quickly.
• If you have a protein shake, consider how much fat is in the milk you use (if
you decide to use milk)
REST DAYS / BEFORE BED
• Keep protein same as training days.
• Increase healthy fat intake. This is useful for the body to recover and repair,
and a good opportunity to get in healthy fats as you won’t need the energy
from carbohydrates on rest days.
• Before sleeping, have a slow digesting, high protein meal. Common examples
are high fats and proteins and no carbs (salmon/eggs/ground beef etc), or
Casein protein.
PROTEIN SOURCES
CARB SOURCES
FAT SOURCES
CHICKEN BREAST / THIGH
WHITE RICE
AVOCADO
GROUND BEEF
SWEET POTATO
EGG YOLK
FISH
WHITE POTATO
NUTS (ALMOND, WALNUT)
EGGS / EGG WHITES
OATS
SALMON
GREEK YOGHURT
BREAD
OLIVE OIL
COTTAGE CHEESE
HONEY
CHEESE
WHEY PROTEIN
FRUITS
DARK CHOCOLATE
Peter Christian
Ultimate Aesthetics
20
SUPPLEMENTS
BEFORE TRAINING
•
•
•
•
•
Pre-workout is an eûective supplement to take before your workouts,
as it will increase performance. Only take Pre-workout before
workouts where you feel that you are lacking some energy. Take Preworkout as directed on the packaging.
Coûee is an aûordable alternative to pre-workout supplements.
However, the lack of other ingredients in the coûee will make it feel
less ‘powerful’ compared to a pre-workout supplement as it primarily
only contains caûeine, and none of the other ‘pump’ products.
Beta-alanine is an aûordable and eûective supplement to take before
your workouts. It will increase performance and it’s eûect can be
maximised if you also supplement creatine into your daily routine.
Citruline Mallate Is a great pump product. I would recommend taking
this on an empty stomach around 35-40 minutes before your workout.
Note* most pre-workout supplements already contain Beta-alanine
and Citruline Mallate but you can purchase it separately and take it
on days when you aren’t taking a caûeinated pre-workout.
AFTER TRAINING
•
Protein supplements such as whey protein / vegan protein etc., are all
good options to take post workout. They will provide your body with a
quick, digestible source of protein to help your muscles recover.
ANY TIME DURING THE DAY
•
•
•
•
•
Protein supplements can also be taken at any time during the day or
can be added to meals such as oats.
Omega-3 is good for blood health and circulation.
Vitamin-D3 will boost bone, muscle strength, and immune function.
The recommended dosage is 4000IU, however be sure to consult
your health specialist with how much you should personally take.
Creatine Monohydrate can be taken at any time during the day. It will
boost performance and recovery.
Ashwaghanda is an eûective supplement that will decrease stress and
anxiety, which will in-turn promote a healthier environment for you to
build as much muscle as possible
Peter Christian
Ultimate Aesthetics
21
EQUIPMENT NEEDED
IN THE GYM
Lifting belts are a useful to help in keeping your lower back safe and
supported during heavier compound lifts. They are not necessary at
wearing all the time, but will aid in keeping your lumbar injury free, and
ultimately help you train for longevity.
Lifting Straps / Chalk will help you maintain a strong grip. They are useful
to use on pull days when rowing, deadlifting etc. Do not become over
reliant on them, as you also want to naturally build up your forearms
through increasing grip strength. I would recommend using them on lifts
where your grip fails you before the targeted muscle fails you.
AT HOME
Food scales are essential for knowing how much food you’re having, and
make tracking much easier. If you don’t want to measure food, be sure to
estimate how many calories you’re having from the nutritional information
on the packaging.
Body weight scales are essential to know whether or not you’re gaining
or losing weight. It will eliminate the guess work of knowing how much
weight you’re gaining or losing, and make results more eûcient.
Peter Christian
Ultimate Aesthetics
22
HOW TO USE
EQUIPMENT
LIFTING BELT
• Use belt when you are performing heavy weight with low reps, or
where your lower back will get heavily taxed from a movement. Adjust
belt so it is firm against your core and symmetrical from the back.
Don’t make the belt too tight as this will put too much pressure on your
core.
LIFTING STRAPS
• Use this 4 step approach to
using lifting straps. If you still
struggle, a quick YouTube
search will provide plenty of
easy and quick guides.
FOOD SCALES
• Place a bowl on scale, turn on so scale is set at 0g/ml/etc. Then place
food onto plate or on dish. Input food into food tracking app (I
recommend MyFitnessPal). Make sure that you track raw or cooked
weight; don’t track 100g of raw chicken on MyFitnessPal when you’ve
weighed 100g of cooked chicken.
BODY WEIGHT SCALES (SUPER USEFUL)
• Weigh yourself every morning before you eat or drink anything in
minimal clothing. This ensures consistency. Write down the weight
and date where you will remember it. After 7 consecutive days of
doing this, take the mean. The formula for the mean is:
Sum of morning weigh-ins
7
To accurately track your weight changes, compare the mean from each
week, instead of each day. E.g. week 2 (av.) vs week 1 (av.)
Peter Christian
Ultimate Aesthetics
23
WARM-UPS
Don’t neglect warm-ups! The goal with your warmup is as it sounds
- to get warm. If you’re cold, and your joints are stiû, that last thing
you want to do is go straight into a heavy set. Areas such as your
shoulders, hips, lower back, and knees are essential to get warm
and ready, especially if they will be used in that session (e.g.
Shoulders - Push day)
BEFORE EVERY WORKOUT:
• 5-10 minutes of a low intensity walk on the treadmill to get focused,
and mentally prepare for the workout.
BEFORE EVERY PUSH WORKOUT
• 5 minute rotator cuû extensions with a light dumbbell / band
• Arm circles until warm
BEFORE THE FIRST EXERCISE FOR EACH WORKOUT
• Pyramid up in weight with 2 light sets, slow and controlled, getting
progressively heavier. For example, if you’re working up to a heavy
single of 100kg on Barbell Bench Press, the first warmup set may be
with the bar itself, followed by 40kg, then 70kg etc. Focus on getting
warm, and getting blood flow. *Keep in mind not to do too many
warm-ups sets, as you may fatigue yourself before your working
sets*
• You only need to warm-up like this before the first exercise of the
‘heavy’ exercise (which is normally the first exercise of each workout)
Peter Christian
Ultimate Aesthetics
24
PUSH PULL LEGS:
WEEK 1
WEEK
1
PUSH A W1
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
3
8
4
MC
N/A
Dumbbell
Shoulder
Press
3
10
4
MC
N/A
Incline
Dumbbell
Press
3
10
4
MC
N/A
Pec-deck
ßy
3
10
4
MC
N/A
Dumbbell
Lateral
raise
4
15
4
MC
N/A
Cable Ez
bar Skull
crusher
3
15
4
MC
N/A
Rope
Extension
3
15
4
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note of the date, and the weights you
have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
25
WEEK
1
PUSH PULL LEGS:
WEEK 1
PULL A W1
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
3
5
4
E
N/A
Seated plate
Row
4
10
4
MC
N/A
Lat pulldown
3
10
4
MC
N/A
Reverse pec
deck fly
3
15
4
MC
N/A
Barbell Curl
3
20
4
MC
N/A
Seated
Dumbbell Curl
3
10
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
26
PUSH PULL LEGS:
WEEK 1
WEEK
1
LEGS A W1
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
4
E
N/A
Leg press
4
10
4
MC
N/A
Quad
extension
3
DROP
50%
12
10
2-3
MC
N/A
Seated
calf raise
4
15-20
2-3
MC
N/A
Hanging
leg raise
3
10
-
E
N/A
Cable
crunch
3
20
-
E
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
27
WEEK
1
PUSH PULL LEGS:
WEEK 1
REST DAY A W1
EXERCISE
NUTRITION
MOBILITY
25-30 minute walk
Same as training day
15 minutes of
stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
28
PUSH PULL LEGS:
WEEK 1
WEEK
1
PUSH B W1
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
5
4
E
N/A
Dumbbell
Shoulder
Press
4
8
4
MC
N/A
Incline
Dumbbell
Press
3
10
4
MC
N/A
Pec-deck
ßy
3
10
4
MC
N/A
Dumbbell
Lateral
raise
4
15
4
MC
N/A
Cable Ez
bar Skull
crusher
3
15
4
MC
N/A
Rope
Extension
3
15
4
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
29
PUSH PULL LEGS:
WEEK 1
WEEK
1
PULL B W1
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
4
10
4
MC
N/A
Lat
pulldown
4
10
4
MC
N/A
Reverse pec
deck fly
3
15
4
MC
N/A
Chest
supported Tbar row
3
12
4
MC
N/A
Barbell Curl
3
10
2
E
N/A
Seated
Dumbbell
Curl
3
15
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row / Machine row )
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
30
PUSH PULL LEGS:
WEEK 1
WEEK
1
LEGS B W1
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
4
E
N/A
Leg press
4
10
4
MC
N/A
Quad
extension
4
DROP
50%
on
final
set
12
+ 10
ON
DROP
SET
2-3
MC
N/A
Seated
calf raise
3
15
2-3
MC
N/A
Hanging
leg raise
3
10
0-1
MC
N/A
Cable
crunch
3
20
0-1
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
31
WEEK
1
PUSH PULL LEGS:
WEEK 1
REST DAY B W1
EXERCISE
NUTRITION
MOBILITY
25-30 minute walk
Same as training day
15 minutes of
stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
32
PUSH PULL LEGS:
WEEK 2
WEEK
2
PUSH A W2
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
8
3
MC
N/A
Dumbbell
Shoulder
Press
3
10
3
MC
N/A
Incline
Dumbbell
Press
3
10
3
MC
N/A
Pec-deck
ßy
3
10
3
MC
N/A
Dumbbell
Lateral
raise
4
15
3
MC
N/A
Cable Ez
bar Skull
crusher
3
15
2
MC
N/A
Rope
Extension
3
15
2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
33
WEEK
2
PUSH PULL LEGS:
WEEK 2
PULL A W2
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
4
5
3
E
N/A
Seated plate
Row
3
10
3
MC
N/A
Lat pulldown
4
10
3
MC
N/A
Reverse pec
deck fly
3
15
3
MC
N/A
Barbell Curl
3
20
2
MC
N/A
Seated
Dumbbell Curl
3
10
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
34
PUSH PULL LEGS:
WEEK 2
WEEK
2
LEGS A W2
Exercise
Sets
Rep
s
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
3
E
N/A
Leg press
3
10
3
MC
N/A
Bulgarian
split
squat
3
12
3
MC
N/A
Quad
extension
3
DROP
50%
12
10
2
MC
N/A
Seated
calf raise
3
15
2
MC
N/A
Hanging
leg raise
3
10
0-1
MC
N/A
Cable
crunch
3
20
0-1
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
35
WEEK
2
PUSH PULL LEGS:
WEEK 2
REST DAY A W2
EXERCISE
NUTRITION
MOBILITY
15-20 minute walk
Same as training day
15 minutes lower body
stretches
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
36
PUSH PULL LEGS:
WEEK 2
WEEK
2
PUSH B W2
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench Press
4
5
3
E
N/A
Dumbbell
Shoulder
Press
4
8
3
MC
N/A
Incline
Dumbbell
Press
3
10
3
MC
N/A
Pec-deck ßy
3
10
3
MC
N/A
Dumbbell
Lateral raise
4
15
3
MC
N/A
Cable Ez bar
Skull crusher
3
15
2
MC
N/A
Rope
Extension
3
15
2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
37
PUSH PULL LEGS:
WEEK 2
WEEK
2
PULL B W2
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
3
10
3
MC
N/A
Lat
pulldown
3
10
3
MC
N/A
Reverse pec
deck fly
3
15
3
MC
N/A
Chest
supported Tbar row
3
12
3
MC
N/A
Barbell Curl
3
10
2
MC
N/A
Seated
Dumbbell
Curl
3
15
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
38
PUSH PULL LEGS:
WEEK 2
WEEK
2
LEGS B W2
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
5
10
3
E
N/A
Leg press
4
10
3
MC
N/A
Bulgarian
split
squat
4
12
3
MC
N/A
Seated
calf raise
4
15
2-3
MC
N/A
Hanging
leg raise
3
10
0-1
MC
N/A
Cable
crunch
3
20
0-1
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
39
WEEK
2
PUSH PULL LEGS:
WEEK 2
REST DAY B W2
EXERCISE
NUTRITION
MOBILITY
-
Same as training day
15 minutes of light
upper body stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
40
PUSH PULL LEGS:
WEEK 3
WEEK
3
PUSH A W3
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
8
3
MC
N/A
Dumbbell
Shoulder
Press
4
10
3
MC
N/A
Incline
Dumbbell
Press
4
10
3
MC
N/A
Pec-deck
ßy
3
10
3
MC
N/A
Dumbbell
Lateral
raise
4
15
2
MC
N/A
Cable Ez
bar Skull
crusher
3
15
1-2
MC
N/A
Rope
Extension
3
15
1-2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
41
WEEK
3
PUSH PULL LEGS:
WEEK 3
PULL A W3
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
HS, 4
5
3
E
Seated plate
Row
4
12-15
3
MC
N/A
Lat Pulldown
4
15
2
MC
N/A
Reverse pec
deck fly
3
15
3
MC
N/A
Barbell Curl
3
20
1-2
MC
N/A
Seated
Dumbbell
Curl
3
10
1-2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
42
PUSH PULL LEGS:
WEEK 3
WEEK
3
LEGS A W3
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
3
E
N/A
Leg press
4
8
2
MC
N/A
Bulgarian
split squat
3
12
3
MC
N/A
Hamstring
Curl
4
10
3
MC
N/A
Quad
extension
3
DROP
50%
12
10
2
MC
N/A
Seated
calf raise
3
15
2
MC
N/A
Hanging
leg raise
3
10
0-1
MC
N/A
Cable
crunch
3
20
0-1
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
43
WEEK
3
PUSH PULL LEGS:
WEEK 3
REST DAY A W3
EXERCISE
NUTRITION
MOBILITY
15-20 minute walk
Same as training day
15 minutes lower body
stretches
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
44
PUSH PULL LEGS:
WEEK 3
WEEK
3
PUSH B W3
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
HS,
4
5
3
E
Dumbbell
Shoulder
Press
4
8
2
MC
N/A
Incline
Dumbbell
Press
3
10
3
MC
N/A
Pec-deck
ßy
3
10
3
MC
N/A
Dumbbell
Lateral
raise
4
15
3
MC
N/A
Cable Ez
bar Skull
crusher
3
15
2
MC
N/A
Rope
Extension
3
15
2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
45
WEEK
3
PUSH PULL LEGS:
WEEK 3
PULL B W3
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
4
12
3
MC
N/A
Lat pulldown
4
15
2
MC
N/A
Reverse pec
deck fly
3
15
3
MC
N/A
Chest supported
T-bar row
3
12
2
MC
N/A
Barbell Curl
3
10
2
MC
N/A
Seated
Dumbbell Curl
3
15
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
46
PUSH PULL LEGS:
WEEK 3
WEEK
3
LEGS B W3
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
3
E
N/A
Leg press
3
10
3
MC
N/A
Hamstring
Curl
3
10
3
MC
N/A
Quad
extension
3
DROP
50%
12
+ 10
ON
DROP
2-3
MC
N/A
Seated
calf raise
4
15
2-3
MC
N/A
Hanging
leg raise
3
10
0-1
MC
N/A
Cable
crunch
3
20
0-1
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO THE
GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
47
WEEK
3
PUSH PULL LEGS:
WEEK 3
REST DAY B W3
EXERCISE
NUTRITION
MOBILITY
20 minute walk
Same as training day
15 minutes of light
upper body stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
48
PUSH PULL LEGS:
WEEK 4
WEEK
4
PUSH A W4
Exercise
Set
s
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
8
2-3
MC
N/A
Dumbbell
Shoulder
Press
4
12
3
MC
N/A
Incline
Dumbbell
Press
4
10
3
MC
N/A
Pec-deck
ßy
3
10
2
MC
N/A
Dumbbell
Lateral
raise
4
15
1-2
MC
N/A
Cable Ez
bar Skull
crusher
3
15
2
MC
N/A
Rope
Extension
3
15
2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
49
WEEK
4
PUSH PULL LEGS:
WEEK 4
PULL A W4
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
HS,
3
5
3
E
Seated plate
Row
4
10
3
MC
N/A
Single Arm Lat
Bias Pulldown
4
10
2
MC
N/A
Reverse pec
Deck fly
3
15
2
MC
N/A
Barbell Curl
3
20
2
MC
N/A
Seated
Dumbbell Curl
3
10
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
50
PUSH PULL LEGS:
WEEK 4
WEEK
4
LEGS A W4
Exercise
Sets
Reps
RIR
Temp
o
Heavy
Single
Barbell
Squat
4
10
3
E
N/A
Leg press
4
8
2
MC
N/A
Bulgarian
split squat
3
12
3
MC
N/A
Quad
extension
3
DROP
50%
12
10
2
MC
N/A
Seated
calf raise
3
15
1
MC
N/A
Hanging
leg raise
3
10
0-1
E
N/A
Cable
crunch
3
20
0-1
E
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
51
WEEK
4
PUSH PULL LEGS:
WEEK 4
REST DAY A W4
EXERCISE
NUTRITION
MOBILITY
-
Increase
carbohydrates +
protein
-
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
52
PUSH PULL LEGS:
WEEK 4
WEEK
4
PUSH B W4
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
HS, 4
5
2
E
Dumbbell
Shoulder
Press
4
8
3
MC
N/A
Incline
Dumbbell
Press
3
10
2
MC
N/A
Pec-deck
ßy
4
12
2
MC
N/A
Dumbbell
Lateral
raise
4
15
2
MC
N/A
Cable Ez
bar Skull
crusher
3
15
2
MC
N/A
Rope
Extension
3
15
2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
53
PUSH PULL LEGS:
WEEK 4
WEEK
4
PULL B W4
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
4
10
3
MC
N/A
Single arm
Lat Bias
Pulldown
3
12
3
MC
N/A
Reverse pec
deck fly
3
15
3
MC
N/A
Chest
supported Tbar row
4
12
3
MC
N/A
Barbell Curl
3
10
2
MC
N/A
Seated
Dumbbell
Curl
3
15
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
54
PUSH PULL LEGS:
WEEK 4
WEEK
4
LEGS B W4
Exercise
Sets
Reps
RIR
Temp
o
Heavy
Single
Barbell
Squat
4
10
3
E
N/A
Leg press
3
10
3
MC
N/A
Bulgarian
split squat
3
12
3
MC
N/A
Hamstring
Curl
4
10
3
MC
N/A
Seated
calf raise
4
15
2-3
MC
N/A
Hanging
leg raise
3
10
-
MC
N/A
Cable
crunch
3
20
-
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
55
WEEK
4
PUSH PULL LEGS:
WEEK 4
REST DAY B W4
EXERCISE
NUTRITION
MOBILITY
20 minute walk
Same as training day
15 minutes of light
upper body stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
56
PUSH PULL LEGS:
WEEK 5
WEEK
5
PUSH A W5
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
8
1-2
MC
N/A
Dumbbell
Shoulder
Press
4
12
1-2
MC
N/A
Incline
Dumbbell
Press
4
10
1
MC
N/A
Pec-deck
ßy
3
10
1
MC
N/A
Dumbbell
Lateral
raise
4
15
0
MC
N/A
Cable Ez
bar Skull
crusher
3
15
0
MC
N/A
Rope
Extension
3
15
0
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
57
WEEK
5
PUSH PULL LEGS:
WEEK 5
PULL A W5
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
HS,
4
5
2
E
Seated plate
Row
4
10
1-2
MC
N/A
Single Arm
Lat Bias
Pulldown
4
10
1-2
MC
N/A
Reverse pec
deck fly
3
15
1
MC
N/A
Chest
supported Tbar row
3
12
1-2
MC
N/A
Barbell Curl
3
20
1
MC
N/A
Seated
Dumbbell Curl
3
10
1
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
58
PUSH PULL LEGS:
WEEK 5
WEEK
5
LEGS A W5
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
2
E
N/A
Leg press
4
8
1-2
MC
N/A
Bulgarian
split squat
3
12
2
MC
N/A
Hamstring
Curl
3
10
2
MC
N/A
Quad
extension
3
DROP
50%
12
10
1
MC
N/A
Seated
calf raise
3
15
1
MC
N/A
Hanging
leg raise
3
10
-
E
N/A
Cable
crunch
3
20
-
E
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
59
WEEK
5
PUSH PULL LEGS:
WEEK 5
REST DAY A W5
EXERCISE
NUTRITION
MOBILITY
20 minute light walk
Increase
carbohydrates +
protein
15 minutes lower body
stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
60
PUSH PULL LEGS:
WEEK 5
WEEK
5
PUSH B W5
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
HS, 4
5
0-1
E
Dumbbell
Shoulder
Press
4
8
1
MC
N/A
Incline
Dumbbell
Press
3
10
1-2
MC
N/A
Pec-deck
ßy
4
12
1-2
MC
N/A
Dumbbell
Lateral
raise
4
15
2
MC
N/A
Cable Ez
bar Skull
crusher
3
15
2
MC
N/A
Rope
Extension
3
15
2
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
61
WEEK
5
PUSH PULL LEGS:
WEEK 5
PULL B W5
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
4
10
1-2
MC
N/A
Lat pulldown
4
12
1
MC
N/A
Reverse pec
deck fly
3
15
0-1
MC
N/A
Chest
supported Tbar row
3
12
1-2
MC
N/A
Barbell Curl
3
10
2
MC
N/A
Seated
Dumbbell Curl
3
15
2
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
62
PUSH PULL LEGS:
WEEK 5
WEEK
5
LEGS B W5
Exercise
Sets
Reps
RIR
Temp
o
Heavy
Single
Barbell
Squat
4
10
1
E
N/A
Leg press
4
10
1
MC
N/A
Bulgarian
split squat
3
12
1-2
MC
N/A
Quad
extension
4
DROP
50%
12
10
0-1
MC
N/A
Seated
calf raise
4
15
0
MC
N/A
Hanging
leg raise
3
10
-
MC
N/A
Cable
crunch
3
20
-
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
63
WEEK
5
PUSH PULL LEGS:
WEEK 5
REST DAY B W5
EXERCISE
NUTRITION
MOBILITY
-
Same as training day
15 minutes of light
upper body stretching
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
64
PUSH PULL LEGS:
WEEK 6
WEEK
6
PUSH A W6
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
8
0
MC
N/A
Incline
Dumbbell
Press
4
10
0
MC
N/A
Pec-deck
ßy
2
15
0
MC
N/A
Cable Fly
2
15
0
Dumbbell
Lateral
raise
4
15,10,
10
0
MC
N/A
Cable Ez
bar Skull
crusher
3
15
0
MC
N/A
Rope
Extension
3
15
0
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
65
WEEK
6
PUSH PULL LEGS:
WEEK 6
PULL A W6
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
HS,
3
5
0
E
Seated plate
Row
4
12
0
MC
N/A
Single Arm
Lat Bias
Pulldown
4
12
0
MC
N/A
Reverse pec
deck fly
3
15
0
MC
N/A
Barbell Curl
3
20
0
MC
N/A
Seated
Dumbbell Curl
3
10
0
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
66
PUSH PULL LEGS:
WEEK 6
WEEK
6
LEGS A W6
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
0
E
N/A
Leg press
5
10
0
MC
N/A
Hamstring
Curl
4
15
0
MC
N/A
Seated
calf raise
4
15
0
MC
N/A
Hanging
leg raise
3
10
0
MC
N/A
Cable
crunch
3
20
0
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO THE
GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
67
WEEK
6
PUSH PULL LEGS:
WEEK 6
REST DAY A W6
EXERCISE
NUTRITION
MOBILITY
-
Increase
carbohydrates +
protein + fat
-
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
68
PUSH PULL LEGS:
WEEK 6
WEEK
6
PUSH B W6
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
HS, 4
5
0
E
Dumbbell
Shoulder
Press
4
10
0
MC
N/A
Incline
Dumbbell
Press
3
10
0
MC
N/A
Cable Fly
4
15
0
MC
N/A
Dumbbell
Lateral
raise
4
15
0
MC
N/A
Cable Ez
bar Skull
crusher
3
15
0
MC
N/A
Rope
Extension
3
15
0
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
69
PUSH PULL LEGS:
WEEK 6
WEEK
6
PULL B W6
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
4
10
0
MC
N/A
Lat
pulldown
4
12
0
MC
N/A
Reverse pec
deck fly
4
15
0
MC
N/A
Chest
supported Tbar row
3
12
0
MC
N/A
Barbell Curl
3
10
0
MC
N/A
Seated
Dumbbell
Curl
3
15
0
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
70
PUSH PULL LEGS:
WEEK 6
WEEK
6
LEGS B W6
Exercise
Sets
Reps
RIR
Temp
o
Heavy
Single
Barbell
Squat
4
10
0
E
N/A
Leg press
4
10
0
MC
N/A
Bulgarian
split
squat
4
12
0
MC
N/A
Quad
extension
4
DRO
P
50%
12
10
0
MC
N/A
Seated
calf raise
4
15
0
MC
N/A
Hanging
leg raise
3
10
0
MC
N/A
Cable
crunch
3
20
0
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
71
WEEK
6
PUSH PULL LEGS:
WEEK 6
REST DAY B W6
EXERCISE
NUTRITION
MOBILITY
-
Increase
carbohydrates +
protein + fat
20 minutes stretching
(10 minute lower, 10
minute upper)
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
72
PUSH PULL LEGS:
WEEK 7 (DELOAD)
WEEK
7
PUSH A W7 (DELOAD)
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Barbell
Bench
Press
4
8
5-7
MC
N/A
Dumbbell
Shoulder
Press
3
12
5-7
MC
N/A
Pec-deck
ßy
3
10
5-7
MC
N/A
Dumbbell
Lateral
raise
4
10
5-7
MC
N/A
Cable Ez
bar Skull
crusher
3
15
5-7
MC
N/A
Rope
Extension
3
15
5-7
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
73
WEEK
7
PUSH PULL LEGS:
WEEK 7 (DELOAD)
PULL A W7 (DELOAD)
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Conventional
Deadlift
4
5
5-7
MC
N/A
Seated plate
Row
3
10
5-7
MC
N/A
Lat Pulldown
3
10
5-7
MC
N/A
Chest
supported Tbar row
3
12
5-7
MC
N/A
Barbell Curl
3
20
5-7
MC
N/A
Seated
Dumbbell
Curl
3
10
5-7
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
74
PUSH PULL LEGS:
WEEK 7 DELOAD
WEEK
7
LEGS A W7
Exercise
Sets
Reps
RIR
Tempo
Heavy
Single
Barbell
Squat
4
10
5-7
MC
N/A
Leg press
3
8
5-7
MC
N/A
Seated
calf raise
3
15
5-7
MC
N/A
Hanging
leg raise
3
10
5-7
MC
N/A
Cable
crunch
3
20
5-7
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
75
WEEK
7
PUSH PULL LEGS:
WEEK 7 DELOAD
REST DAY A W7 (DELOAD)
EXERCISE
NUTRITION
MOBILITY
-
Pay more attention to
increasing healthy fat
intake
-
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
76
PUSH PULL LEGS:
WEEK 7 DELOAD
WEEK
7
PUSH B W7 (DELOAD)
Exercise
Sets
Reps
RIR
Temp
o
Heavy
single
Barbell
Bench
Press
4
5
5-7
MC
N/A
Dumbbell
Shoulder
Press
4
8
5-7
MC
N/A
Incline
Dumbbell
Press
3
10
5-7
MC
N/A
Dumbbell
Lateral
raise
3
15,10,
10
5-7
MC
N/A
Cable Ez
bar Skull
crusher
3
15
5-7
MC
N/A
Rope
Extension
3
15
5-7
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Barbell Bench Press (Flat dumbbell bench press)
¥ Dumbbell shoulder press (machine shoulder press)
¥ Incline dumbbell press (Incline plate machine press)
¥ Pec-deck ßy (Cable ßy)
¥ Dumbbell lateral raise (Cable lateral raise)
¥ Cable Ez bar Skull crusher (normal Ez bar or dumbbell skull crusher)
Peter Christian
Ultimate Aesthetics
77
WEEK
7
PUSH PULL LEGS:
WEEK 7 DELOAD
PULL B W7 (DELOAD)
Exercise
Sets
Reps
RIR
Tempo
Heavy
single
Seated plate
Row
4
10
5-7
MC
N/A
Lat pulldown
3
12
5-7
MC
N/A
Reverse pec
deck fly
3
15
5-7
MC
N/A
Chest
supported Tbar row
3
12
5-7
MC
N/A
Barbell Curl
3
10
5-7
MC
N/A
Seated
Dumbbell Curl
3
15
5-7
HC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Conventional Deadlift (Trap bar deadlift)
¥ Seated plate row ( Cable row)
¥ Lat pulldown (Assisted pull-up)
¥ Reverse pec deck ßy (cable rear delt ßy)
¥ Chest supported T-bar row (Barbell row)
Peter Christian
Ultimate Aesthetics
78
PUSH PULL LEGS:
WEEK 7 DELOAD
WEEK
7
LEGS B W7 (DELOAD)
Exercise
Sets
Reps
RIR
Temp
o
Heavy
Single
Barbell
Squat
3
10
5-7
MC
N/A
Hamstring
Curl
3
10
5-7
MC
N/A
Quad
extension
3
12
5-7
MC
N/A
Seated
calf raise
4
15
5-7
MC
N/A
Hanging
leg raise
3
10
5-7
MC
N/A
Cable
crunch
3
20
5-7
MC
N/A
Set 1
Set 2
Set 3
Set 4
Note* For optimal results, make a note on the weights you have used.
DO NOT lock out your legs during the leg press
EXERCISE ALTERNATIVES (DO THESE IF YOU ARE UNABLE TO DO
THE GIVEN EXERCISE:
¥ Bulgarian Split squat (Dumbbell Lunge)
¥ Seated calf raise (Standing calf raise holding a dumbbell)
Peter Christian
Ultimate Aesthetics
79
WEEK
7
PUSH PULL LEGS:
WEEK 7 DELOAD
REST DAY B W7 (DELOAD)
EXERCISE
NUTRITION
MOBILITY
-
Pay more attention to
increasing healthy fat
intake
-
It’s useful to eat higher amounts of fatty fish on rest days for recovery.
The reason we are going for lower carbs on rest days is because you
won’t be training, and therefore won’t need the energy obtained from
carbs. This is a good opportunity to increase fats, and provide your body
with a good amount of healthy fats to optimise recovery and health.
FOOD SUGGESTIONS TO INCREASE ON REST DAYS
..
..
Cheese / milk (If not lactose intolerant)
Avocados
Salmon
A variety of nuts
UPPER BODY STRETCHING FOCUS AREAS
•
•
•
•
SHOULDERS
CHEST
TRAPS
NECK
LOWER BODY STRETCHING FOCUS AREAS
• HIPS
• HAMSTRINGS
• ANKLES
Peter Christian
Ultimate Aesthetics
80
PUSH EXERCISE
SELECTION
Barbell Bench Press
Peter Christian
Incline Dumbbell Press
Pec Deck Fly
Cable Chest Fly
Cable Skullcrusher
Tricep Rope Extension
Dumbbell Lateral Raise
Dumbbell Shoulder Press
Ultimate Aesthetics
81
PULL EXERCISE
SELECTION
Deadlift
Machine Row
Lat Pulldown
Single Arm Lat Bias Pulldown
Reverse Pec Deck Fly
Barbell Curl
Seated Dumbbell Curl
Peter Christian
Ultimate Aesthetics
82
LEGS EXERCISE
SELECTION
Barbell Squat
Leg Press
Bulgarian Split Squat
Quad Extension
Hamstring Curl
Calf Raise
Hanging knee/Leg Raise
Peter Christian
Cable Crunch
Ultimate Aesthetics
83
FINAL NOTE
Thank you for purchasing this Ebook!
My biggest ask of you is to stick with it and stay consistent.
Consistency will be the biggest factor towards helping you
reach your goals. If you ever feel that you aren’t making the
progress you want - give it time! If there’s a will, there’s a
way.
For future progression, it’s super important to look back at
your training. How accurately have you followed the guide?
have you really been optimising recovery and nutrition?
Have you really been training within at least 0-4 Reps in
Reserve?
Whenever I’ve gone through phases of little to no progress,
I’ve looked back and truthfully asked myself these questions…
the answers been no every single time!
I’d also love to see the progress you make from these
programs as writing these programs and guides, and
putting them out there is great - but the goal is really to
transform and help others. So please send me your
progression photos and I’ll be sure to feature them on my
social media pages!
If you have any questions or concerns, or even
recommendations for future programs, please feel free to
reach me at. peterchristianfit@gmail.com
Until then,
Keep pushing and moving forward!
Peter Christian
Ultimate Aesthetics
84