531 Upper Lower Aesthetic Focus 

Unleash your aesthetic potential with the 531 Upper Lower Aesthetic Focus program! Over three weeks, you'll engage in five intense sessions per week, targeting both upper and lower body muscles to sculpt and define your physique. This program combines heavy compound lifts like the bench press and deadlift with isolation exercises to maximize muscle growth and enhance your overall aesthetics. Get ready to push your limits and achieve the results you've always wanted in just 21 days!

A 5x per week Upper Lower physique focused program in which I took elements of 531 to allow strength progression in the big 4 lifts but keep CNS demand low.

**DO NOT USE A TRUE 1RM - USE AN 85 - 90% TRAINING MAX**

Rep Schemes:
Its redundant as you want everything to hit the RPE (I prefer RiR so just imagine RPE 8 as 2 RiR etc) but for the sake of tracking and managing fatigue to some degree:
6-12 = heavy (focus on moving load, BUT do not sacrifice technique - we want the target muscle to grow so do not through technique out the window for the sake of increasing load)
8-15 = Moderate (Not as heavy, we want you to be higher set 1 and then the reps drop on subsequent sets i.e. Set 1 = 15, Set 2=13 and then set 3 you get 11. Once you're able to - again with good technique - consistently get close to that 15 rep range then up the load but only then, not before - you must hit all sets for 15 before upping load. Look up double progression)
10-20 = "light" (This is going to be the lighter load, think Renaissance Periodisation style - supreme control, focused effort and higher rep but lower load to save on joint abuse. Once you're consistently above 17 reps then look to up load, you could employ myo reps here using the note function. Boostcamp currently doesnt allow for tracking of things like drop sets, rest pauses etc so do so at your own risk)

In reality nothing here is light, medium or heavy, its more about framing to understand the aim of the exercise.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Upright Row (Barbell)

Dumbbell Row

Upper 1 - Chest Focus

Deadlift (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Leg Extension

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lower 1 - Deadlift Focus

Lat Pulldown (Neutral Grip)

Single Arm Row (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Behind The Back Lateral Raise (Cable)

Upper 2 - Back Focus

Leg Press

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Lower 2 - Squat Focus

Overhead Press (Barbell)

Rear Delt Fly (Cable)

Pull-Up (Assisted)

Standing Pullover (Cable)

Chest Press (Machine)

Upper 3 - Shoulder Focus

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