HORRIFYING HYBRID: Aesthetic + Athletic Domination

This program is built for teenage athletes who want to become absolute monsters—visually and physically. It’s engineered to develop a shredded, wide, dense physique that turns heads at school and the mall while creating terrifying power on the lacrosse field. By combining aesthetic hypertrophy with explosive strength, you’ll train like someone who actually moves people, not just poses.

You’ll train 5 days a week, with 3 upper body sessions to carve out that David Laid chest and wide V-taper, and 2 intense leg sessions to build tree-trunk legs with speed and power. Posterior chain work keeps you fast, aesthetic leg work makes you look deadly. Built-in core, grip, and posture work ensures you’re not just strong—you’re unbreakable.

Expect to be the strongest, leanest, and most feared 15-year-old in the room. This is the blueprint to grow taller, gain muscle fast, and dominate every field you walk on.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Wall Angels

Push: Chest, Shoulders, Tricep

Pull-Up (Bodyweight)

T-Bar Row

Pullover (Dumbbell)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Farmer's Walk (Weighted)

Pull: Back, Biceps, Grip

Trap Bar Jumps

Lateral Bound with Stick

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Romanian Deadlift (Dumbbell)

Russian Twist (Dumbbell)

Band Pull Apart

Legs: Power + Athleticism 

Chest Press (Machine)

Concentration Curl

Overhead Tricep Extension (Cable)

Plank to Push Up

Reverse Plank

Upper Volume: Chest, Arm, Post

Hack Squat

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Hanging Leg Raise

Wood Chop

Leg: Aesthetic Hypertrophy

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