Strength & Asthetics

**Strength & Aesthetics** is an 8-week program designed to build muscle and enhance your physique through a balanced mix of strength training and hypertrophy techniques. With 5 days of workouts each week, you'll engage in a variety of exercises targeting all major muscle groups, including bodyweight movements, barbell lifts, and machine work. This program is perfect for those looking to increase their strength while sculpting a more defined physique. Get ready to push your limits and see real results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Clap Push Up

Pendlay Row

Bench Press (Barbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

Dip (Weighted)

UPPER POWER

Squat (Low Bar)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Press

Vertical Jump

Standing Calf Raise

LOWER POWER

Incline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Chest Press (Machine)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

UPPER HYPERTROPHY

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Goblet Squat

Glute Bridge (Dumbbell)

LOWER HYPERTROPHY 

Pull-Up (Bodyweight)

Dip (Bodyweight)

Inverted Row

Handstand wall hold

Pistol Squat

Hanging Knee Raise

CALISTHENICS FOUNDATION 

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