5/3/1 - Aesthetic Physique Enthusiast

This is a Strength & Hypertrophy Transformation program that is basically 5/3/1 with specific assistance and structure.

*DO NOT USE A TRUE 1 REP MAX - USE A 90% TRAINING MAX*
85% if you're more of an intermediate to advanced lifter.

Unfortunately, Boostcamp doesn't allow us to program this yet(?)

I wrote this program to do a physique transformation. I lost 20lbs and got stronger.

Day 1 - Chest, Biceps & some Back
Day 2 - Legs
Day 3 - Shoulders, Chest & Triceps
Day 4 - "Pull Day" Deadlift, Back & Biceps

Cardio is to be done after each session - 20 mins minimal and then "harder" conditioning is optional on between days as active recovery. Something in the 7/10 range of intensity; work according to your current capacity.

When actively trying to lose weight you only have so much capacity per day. Don't burn yourself out by doing too much, just look to increase activity and maintain fitness levels.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lat Pulldown (Neutral Grip)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Hamstring Curl

Suitcase Carry

Overhead Press (Barbell)

Upright Row (Cable)

Skull Crusher (Dumbbell)

Face Pull

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Alternating Dumbbell Curl

Hammer Curl

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