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Old School Aesthetics: 6 Days PPL (Purely Hypertrophy)
by Adam M.
327 athletes joined
Program Description
Golden Era Aesthetics Movements are purely for hypertrophy Accentuates: Chest, V Taper(Lats and Delts) , Arms, and Legs(not just for pure mass but for aesthetics) All sets are taken to failure
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 16, 2024 04:37
Last Edited
Jun 14, 2024 06:21
down_app
Week 1
1 / 6 Weeks
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10