Broken Aesthetic Forever Protocol

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Upper A Bench Pri

High Bar Squat (Barbell)

Lower A Squat Pri

Upper B OHP Pri

Romanian Deadlift (Barbell)

Lower B RDL Pri

Upper C Incline Pri

Deload - Complete Enforced Rest

Deload!

0 reviews for Broken Aesthetic Forever Protocol