Broken Aesthetic Forever Protocol

Program Description

This program is a hypertrophy-first, strength-anchored training system designed for intermediate lifters who want to look athletic, stay healthy, and continue progressing for years—not peak for a meet or chase 1RMs at the expense of balance. It blends the best elements of powerbuilding and bodybuilding, while deliberately avoiding their common pitfalls: No powerlifting specialization No neglected arms, back, glutes, or weak points No junk volume No grindy training that wrecks joints or recovery Who this program is for Lifters who like barbell compounds (bench, squat, OHP, RDL, chins) Lifters who care about aesthetic balance, not just numbers Lifters who want strength progress in working reps (5–10RM), not just 1RM Lifters who want a program they can run on a cut or a bulk with minimal changes Lifters who want to train their entire body: neck, forearms, glutes, core, spinal erectors, and smaller stabilizers included This is not a beginner program, and it’s not a peaking program. It is a long-term development framework. Program Structure (High-Level) 5 days per week Upper / Lower split with rotating priorities Each day has: 1–2 “strength anchors” (barbell or weighted compounds) Targeted hypertrophy work for primary and secondary movers Intentional weak-point work (upper chest, glutes, delts, arms, etc.) Volume is distributed so no muscle is smashed in one session and ignored the rest of the week All exercises are selected for: High stimulus-to-fatigue ratio Long-term joint health Clear technique focus on the target muscle Progression Rules (Double Progression) This program uses double progression, not percentage-based loading. How it works Each exercise has a rep range (e.g. 6–10) Start at a load where most sets land near the lower end Week to week goal: add reps before adding weight When all prescribed sets hit the top of the rep range at the target RPE: Increase load by the smallest practical amount Drop back to the lower end of the rep range Repeat RPE Rules Compounds: RPE 7–8 (leave 2–3 reps in reserve) Isolations: RPE 8–9 No forced reps No grinders Progress comes from consistency, not hero sets How to Run This Program on a Cut Moderate Cut Reduce total weekly volume by ~20% Keep all strength anchors Keep intensity the same Progress via rep maintenance, not load increases Goal: maintain strength, preserve muscle Aggressive Cut Reduce volume by 25–35% Prioritize: Strength anchors Upper chest, delts, glutes, arms Accept stalled progression Focus on execution quality and recovery This program will protect muscle better than pure bodybuilding splits How to Run This Program on a Bulk Start at baseline volume Add 1–2 sets per weak muscle group only if: Performance is improving Recovery is good Progress primarily through rep increases Add load slowly and conservatively Avoid chasing failure—this program rewards patience What This Program Is Not Not a powerlifting program Not a bro split

Program Overview