STRONG AESTHETICs
Male Bodybuilding Subscription
Male Bodybuilding
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Subscription
Daily Male Bodybuilding Workouts
Price
$75 / Monthly
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A dense 6-day training split, delivered through app-based videos and a digital training log, focusing on muscle hypertrophy, targeted volume, and balanced strength to build a strong, well-defined physique.
This program is a comprehensive male bodybuilding regimen crafted for men aiming to build an strong, well-defined physique that embodies the essence of male bodybuilding aesthetics. The program combines proven bodybuilding techniques with functional strength training, focusing on muscular hypertrophy to enhance muscle density and refine lean muscle definition. With a variety of exercises, each phase emphasizes progressive overload, targeted volume, and innovative density techniques, all designed to steadily increase training intensity. Thoughtfully structured to build muscle size and definition, boost strength, and carve out a strong, balanced physique, this program guides you toward achieving your ultimate body. Begin your journey here, where every session brings you closer to your bodybuilding goals.
- Phase 1: Metabolic Hypertrophy
- Phase 2: Strength Hypertrophy
- Phase 3: Strength Hypertrophy 2
- Phase 4: Strength 1
- Phase 5: Strength 2
- Phase 6: Max Relative Strength
Expertly designed for men at any fitness level, this program builds a solid foundation in bodybuilding, equipping you with the skills and strength needed to reach advanced physique goals confidently.
Video Guidance for All Exercises
Video Guidance for All Exercises
Digital Training Log to Track your Progress
Video Guidance for All Exercises
Digital Training Log to Track your Progress
In-App Messenger for any Questions
Access the complete Strong Aesthetics training system with one subscription.
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Sample Week
- Quads/Back (Phase 1 Week 2)
- A Pillar / Movement Prep Session Warmup Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Quads, Hip Flexor, Piriformis Mobility: Kneeling & RFE Fascial Front Line + T-Spine Reaches Activation 1: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)
- B1KBBU Single Arm Front Squat 2 x 6
- B2Band Assisted Reverse Nordic Curl 2 x 6
- C1Front Rack Box Squat 4 x 12
- C2Band Assisted Eccentric Pull-Up 4 x 12
- D1Barbell Lunge 3 x 8
- D2Isometric Pull-Up Hold 3 x 20
- E1Dead Bug 2 x 10
- E2Adductor Side Plank (ground) 2 x 20
- F1Landmine Curtsy Lunge 2 x 10
- F2Leg Extension 3 x 12
- F3KB Goblet Squat (Heels Elevated) 2 x 12
- G1Lat Pulldown 3 x 12
- G2Hand-Assisted Sissy Squat 3 x 10
- HEnergy Systems Development Aerobic Threshold ESD Work Interval: 10-120m (steady state continuous) Backward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps
- IRecovery Lower Body Flexibility Flow (5 Minutes) - Squat Based x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
- Arms (Phase 1 Week 2)
- A Pillar / Movement Prep Session Warmup Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)
- B1Hanging Hollow Body Hold 2 x 30
- B2KB Arm Bar 2 x 45
- C1Chin-Up 4 x 12
- C2Dip 4 x 12
- D1EZ Bar Curl 3 x 12
- D2Skull Crushers 3 x 12
- E1Bodyweight Tricep Extension 2 x 14
- E2Stomach Vacuum Practice 2 x 3:00 @ 10
- F1Seated DB Bicep Curls 3 x 10
- F2Machine Preacher Curls 3 x 12
- F3Cable Bicep Curl 2 x 15
- G1DB Bicep Curl (Multi-Hold Pump Set) 2 x 30
- G2Plank 2 x 3:00
- HSuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
- IEnergy System Development ALactic ESD (ATP - PC) Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
- Hamstrings/Back (Phase 1 Week 2)
- APillar / Movement Prep Session Warmup Foam Roll: T-Spine, Lats, Glute/Hip, Groin Trigger Point: Piriformis, Rotator Cuff, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini Band Abduction 2x20 Activation 2: Thoracic Bridge + Crab Reach 2x5
- B1Single Leg Isometric Hamstring Bridge 2 x 20
- B2FRC: 90/90 Heel Drags 2 x 8
- C1RDL 4 x 12
- C2Bent Over Row 4 x 12
- D1Barbell Reverse Lunge 3 x 8
- D2Inverted Row 3 x 10
- E1DB Renegade Row 2 x 10
- E2Ab Wheel 2 x 10
- F1TRX Hamstring Curl 2 x 8
- F2SLDL (Ipsilateral Load) + Hand-Supported 2 x 12
- F3Seated Machine Hamstring Curl 2 x 12
- G1Seated Cable Row 3 x 12
- G2Swiss Ball Hamstring Curl 3 x 15
- HEnergy System Development Aerobic Threshold ESD Work Interval: 10-120m (steady state continuous) Forward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps
- IRecovery Lower Body Flexibility Flow (5 Minutes) - Squat Based x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
- Chest/Traps (Phase 1 Week 2)
- APillar / Movement Prep Session Warmup Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
- B1Prone Snow Devils 2 x 15
- B2KBBU Single Arm Floor Press 2 x 8
- C1DB Bench Press 4 x 12
- C2Seated DB Shrugs 4 x 10
- D1Machine Incline Chest Press 3 x 10
- D2Standing Plate OH Raise 3 x 10
- E1Hanging Knee Raise 2 x 8
- E2Mini Band Hollow Body Hold 2 x 30
- F1Incline DB Fly 3 x 10
- F2Incline DB Bench Press 3 x 10
- F3Incline DB Pullover 3 x 10
- G1High Cable Crossover 3 x 12
- G2Rope Face Pull 3 x 12
- HEnergy Systems DevelopmentLactic ESD (Power : Short) Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
- ISuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
- Calves/UB Repetition (Phase 1 Week 1)
- APillar / Movement Prep Session Warmup Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Stickmobility T-Spine Rotation (2x5) Activation 1: FRC Shoulder Swimmer CAR's (2x5) Activation 2: FRC Shoulder External Rotation PAILS/RAILS (2x 5/5)
- B1PVC Balance Series 2 x 1:00
- B2Side Lying Banded Thoracic Rotation 2 x 8
- C1Donkey Calf Raise 4 x 12
- C2Half-Kneeling Banded Face Pull to Y-Press 4 x 15
- D1Floating Heel Split Squat Calf Raise 3 x 10
- D2Eccentric Wrist Supination 3 x 10
- E1Low Pogo + High Pogo 3 x 20
- E2Stomach Vacuum Practice 2 x 3:00 @ 10
- F1Banded High Bicep Curls 3 x 30
- F2Banded Overhead Tricep Extensions 3 x 30
- G1CHAOS BB Bench Press 3 x 30
- G2TRX Row 3 x 30
- H1CHAOS BB OH Press 3 x 30
- H2Crossover Symmetry - OH Press 3 x 30
- IEnergy Systems Development ALactic ESD (ATP - PC) Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
- JSuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
- Shoulders (Phase 1 Week 2)
- ASession Warmup Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
- B1Prone Snow Devils 2 x 15
- B2Half-Kneeling KBBU Single Arm OH Press 2 x 8
- CDB Arnold Press 4 x 12
- D1Half-Kneeling Landmine Single Arm OH Press 3 x 8
- D2Landmine Bent Over Rear Delt Row 3 x 10
- E1Hanging Knee Raise 2 x 8
- E2Mini Band Hollow Body Hold 2 x 30
- F1Seated DB Front Raise 3 x 10
- F2Seated DB Lateral Raises 3 x 10
- F3Prone Incline DB Reverse Fly 3 x 10
- G1Machine Rear Delt Fly 3 x 12
- G2Seated Superband Lateral Raise 3 x 15
- HEnergy Systems Development Lactic ESD (Power : Short) Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
- ISuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
“I loved this program’s structure—the weekly muscle group frequency and balanced split let me work my whole body without overdoing it. Having a clear plan meant I could focus and get straight to work in the gym. Exactly what I needed for a well-rounded routine.”
John Fasulo
S&C Coach
“As a busy professional, I appreciated having an intense, structured plan that let me focus and get straight to work. This program kept me healthy over 6 months and helped me add size to my back, arms, and legs. Highly effective and easy to follow.”
Mike Attebery
Videographer / Entrepreneur
Super stoked to work with John, down to earth straight to the point with eating, workouts, understanding daily life. One of the best trainers iv had and would definitely recommend if your looking to lock in.
Jonathen Aldridge
Construction / Heavy Equipment
