THE AESTHETIC PHYSIQUE PLAN

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TRAINING INFORMATION
This program can be run during muscle gain and fat loss phases. The program puts an emphasis on key areas to get that aesthetic mens physique look such as upper chest, arms and delts.

Training style: In this training plan you will be following a high intensity, low volume style of training. All sets, unless specified, must be performed to absolute failure. Failure occurs when the muscle group we are training can no
longer effectively execute the movement. It is essential that we maintain perfect form during this to prevent injury. Anything less than perfect form means the set is over and we are at failure.

Sets and reps: 6-8, 12-15 means you are to perform a total of two sets for that exercise: One top set of 6-8 reps, rest, then a back off set of 12-15 reps. Select a weight where you’re hitting failure within the specified rep range. The back
off set(s) should be around 20% lighter than your top set so you can hit the higher reps.

Progressive overload: Your number one priority, after good form, is to ensure you’re progressing. Aim for weekly or biweekly progression by increasing the weight on the bar or adding an extra rep or two with the same weight. It is
absolutely essential you track your workouts using an app such as Rep Count or the Strong app.

Rest: Rest until fully recovered for the next set (approximately 2-3 minutes)

Tempo: 3-1-1. 3 second eccentric, 1 second concentric, 1 second pause.

Green cells: Cells highlighted green are warm-up sets. These are only to be performed nowhere near failure.

Good luck and enjoy the program. If you’ve got any questions DM on Instagram @mosamuels. If you'd like a custom training and diet plan tailored to YOU then head to www.physiqueincubator.com
RECOMMENDED SUPPLEMENTS
MUSCLE GAIN

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FATLOSS

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SESSION 1: CHEST (UPPER FOCUS) // TRICEPS // SHOULDERS

EXERCISE SETS/REPS NOTES NOTES/TUTORIAL

Adjust seat so handles are in-line with mid-chest. Avoid over-extending shoulder in start position. Whilst locking
shoulders back into pad and keeping shoulds depressed (down) contract the chest to initiate movement, driving elbows
1 Machine Pec Dec Fly 8-15, 8-15 Pre-activation
together. and slightly protract shoulders forward to finish movement. Controlled reps with slight pause at top and
bottom.

Bench set to around 45 degrees. Core engaged, keeping shoulders retracted throughout, tuck elbows slightly (avoid
2 Incline DB Chest Press 6-8, 12-15 flaring) and keep DB's in same postion in relation to the shoulder during rep. Bringing DB's together at top of rep but
avoid clashing.

Handles aligned with mid chest. Slight lower back curve. Keeping shoulders retracted throughout movement.
3 Flat Machine Chest Press 6-8, 12-15
Controlled reps.

Bench set one below verticle. Cable set low to allow targeting of upper chest. Cuffs positioned above elbow, keeping
4 Cuffed Cable Clavicular Fly 6-8, 12-15, 12-15
shoulders retracted whilst driving elbows up and together.

Adjust seat to allow safe starting position without over-extending shoulder. Shoulders retracted keeping back glued to
5 Machine Shoulder Press 6-8, 12-15
seat. Engaging delts and driving elbows up. Returning weight to around 90 degrees at elbow joint.

Pulley set high. Position body with feet in staggered stance, glute/heel braced against pulley bar and leaning forward.
6 Overhead Cable Rope Triceps Extension 6-8, 10-15, 10-15 Keeping elbows tucked and locked in beside temples, driving weight out as far as possible to contract triceps. Avoid
flaring elbows, slow controlled reps.

Bench set to 45 degrees, cuffs positioned on wrists. Cables crossed over and set low, in-line with shoulder joint. Driving
7 Cable Crucifix Lateral Raises 10-15, 10-15, 10-15
up with wrists keeping elbows in position, slightly shrugging on full extension. Keep back and glutes glued to seat.

SESSION 2: LOWER (ANTERIOR)

EXERCISE SETS/REPS NOTES NOTES/TUTORIAL

Push a Weighted Sled 12.5m then pull 12.5m for one set. Watch video for correct form. You can get creative setting up
1 Sled Push/Pull 4 x 25m
the sled pull. You can use a daisy chain attached to a belt if avaliable, or attach TRX straps to the sled.

Position your feet in the middle of the platform, shoulder width apart. Slowly lower weight until your hips as well as your
2 Hack Squat 6-8, 12-15 knees are at, or just below, a 90-degree angle and avoid bouncing. Keeping back glued to pad. Standing back up by
driving weight through the heels, come to almost a full extension at the top but don’t lock the knees.

Using a bench and smith machine perform a bulgarian split squat. Rest one leg at the ankle joint on the bench and the
other extended in a lunge position. As you perform the rep, aim for a deep stretch, ending the movement with your
3 Bulgarian Split Squats 6-8, 12-15
back knee touching the floor. The front leg is the one that's getting trained. The further foward your foot, the more quad
activation you will achieve.

Adjust seat to allow slight gap behind knee. Knees shoulder width apart and aligned with hips. Pulling down with
4 Machine Seated Leg Extension 6-8, 12-15, 12-15 handles to keep hamstrings and back glued to seat. Driving out contracting quad as much as possible. Keep hips glued
down at all times.

Align knee with axis point of machine. Position heel pad low down below calves. Holding onto handles, driving heels to
5 Machine Lying Leg Curl 6-8, 12-15
glutes whilst keeping hips, thighs and chest glued to pad. Controlled reps.

Avoid lowering heel too much with heavy weight. Driving up through balls of feet as much as possble bringing ankle
6 Seated Calf Raises 12-15, 12-15, 12-15
forward. Slight pause at top and bottom of movement, slow lowering of weight.

7 Lying Crunches 20-30, 20-30, 20-30 Video here.

REST

SESSION 3: UPPER
 EXERCISE SETS/REPS NOTES NOTES/TUTORIAL

Adjust seat so handles are in-line with mid-chest. Avoid over-extending shoulder in start position. Whilst locking
shoulders back into pad and keeping shoulds depressed (down) contract the chest to initiate movement, driving elbows
1 Machine Pec Dec Fly 8-15, 8-15 Pre-activation
together. and slightly protract shoulders forward to finish movement. Controlled reps with slight pause at top and
bottom.

Core engaged whilst maintaning slight arch in spine. Keeping shoulders retracted throughout, tuck elbows slightly to
2 Flat BB Chest Press 6-8, 12-15
take pressure off shoulder joint. Avoid bouncing bar on sternum.

Hands positioned at arounds shoulder width, top of pad in line with lower chest. Keeping glued to pad throughout and
3 Chest Supported T-Bar Row 6-8, 12-15 feet flat on platform. Starting with shoulders protracted at bottom of rep, driving back and out with elbows as far as
possible whilst retracting shoulders. return weight in controlled manner, allowing for slight stretch at bottom of rep.

Handles aligned with upper chest. Slight arch in lower back but not excessive. Keeping shoulders retracted throughout
4 Incline Machine Chest Press 6-8, 12-15
movement. Controlled reps.

Using one d-handle, using one hand to support. Keep core tight, driving down with elbow towards lower spine, leaning
5 D-Handle Single-Arm Lat Pulldown 6-8, 12-15
upper torso slighly towards working arm on contraction to help shorten the lat. Controlled reps throughout.

Place your hands on parallel bars with your arms locked out by the side of your torso. Slowly lower yourself until the
Assisted, unweighted
6 Weighted Dips 8-10, 12-15 crease of your arm is at 90 degrees. Lean torso fowards slightly at the bottom of the movement then drive up to starting
or weighted.
position. By leaning fowards you can achieve full ROM without straining the shoulders.

Assisted, unweighted Grab the bar using an underhand grip. Pull upwards, driving chest towards bar until chin is over bar. Pause for a second,
7 Chin Ups 8-10, 12-15
or weighted. lower yourself down, then begin the rep again from a fully extended position.

SESSION 4: Shoulders and Arms (SARMS)

EXERCISE SETS/REPS NOTES NOTES/TUTORIAL

Adjust seat to allow safe starting position without over-extending shoulder. Shoulders retracted keeping back glued to
1 Machine Shoulder Press 6-8, 12-15
seat. Engaging delts and driving elbows up. Returning weight to around 90 degrees at elbow joint.

Starting with shoulders retracted, DB's to the side of thigh and soft at the knees. Engaging medial delt, drive arms away
2 DB Lateral Raises 6-8, 12-15
from body, whilst keeping shoulders depressed (down). Controlled reps throughout and avoid swinging.

Keeping tricep glued against pad with shoulder, elbow and wrist in line. Controlling bar down on eccentric, slight pause
3 EZ Bar Preacher Curl 6-8, 12-15
at bottom of rep, then driving weight back up to squeeze. Avoid swinging, keep body position locked.

Pulley set high. Position body with feet in staggered stance, glute/heel braced against pulley bar and leaning forward.
4 Overhead Cable Rope Triceps Extension 6-8, 12-15 Keeping elbows tucked and locked in beside temples, driving weight out as far as possible to contract triceps. Avoid
flaring elbows, slow controlled reps.

Holding on to stable object, slight lean towards working shoulder, driving up with wrists keeping elbows in position and
5 Single-Arm Cable Lateral Raises 8-10, 12-15
shoulder retracted throughout. Keeping core tight and chest up.

Whilst holding both d-handles, take half a step forward to position elbow joint towards rear of torso. Keeping shoulders
6 Dual Low Cable Curl 8-10, 12-15
retracted and elbows locked in position, driving weight up and and squeezing at top of rep. Avoid swinging.

Cable set high, shoulders pinned down, retracted and elbows aligned with pulley. Driving weight down whilst keeping
7 Cable Crossover Triceps Extension 8-10, 12-15
upper back tight and elbows locked in position. Controlled reps throughout.

REST

SESSION 5: BACK
EXERCISE SETS/REPS NOTES NOTES/TUTORIAL

Holding onto bar with hands around shoulder width and palms facing forward. Hanging from bar with feet off floor, pull
1 Bodyweight Pull Ups 8-12, 8-12 Assisted if needed. yourself bringing chin above bar by driving elbows down towards floor. Lower yourself to starting position in controlled
manner.

Hands positioned outside of shoulder width. Slight lean back keeping core engaged and chest out. Driving elbows
2 Wide-Grip Lat Pulldown 6-8, 12-15
down towards lower spine, depressing shoulder blades, bringing bar to collar bones. Return weight with control.

Starting with staggered foot position, with working side heel positioned under hip for support. Holding onto stable
3 Single-Arm DB Row 6-8, 12-15 surface with opposing arm. Driving elbow back in arch motion towards lower spine, keeping shoulder down and core
engaged throughout.

Bench set to a notch or two below verticle, cables set in line with mid chest. Starting with shoulders slightly protracted,
4 Chest Supported Upper Back Row 6-8, 12-15 driving weight back with elbows at high angle, retracting shoulders and squeezing back. Keeping torso glued to pad
and chin tucked throughout.

With cables set high, place hands on a bar approximately shoulder width. Bend at the hips by around 30-degrees. Fully
extend arms in front of you so you can feel a s stretch in your lats. While keeping the arms straight, drive the bar towards
5 Straght Arm Pull-Down 8-10, 12-15 your thighs as if you are the pushing the weight down with your elbows. As you bring your arms down pull back
shoulder blades and push out chest. Squeeze your lats hard at the bottom of the movement with chest out. Slowly
release your lats back to the starting position.

Standing half a step away from cable stack, cable set low. Shoulders retracted, palms facing up (supinated) and arms
6 EZ Bar Cable Curl 6-8, 10-15, 10-15 resting by sides. Driving weight up whilst keeping elbows locked in position and avoiding swinging. Note pause at top
and bottom of rep.

SESSION 6: LOWER (POSTERIOR)

EXERCISE SETS/REPS EQUIPMENT NOTES/TUTORIAL

Set machine by removing pin and opening hips to as wide as mobility will allow. Keeping hips, knees and back glued to
1 Machine Hip Adductor 6-8, 12-15
seat, driving weight in with knees. Controlled reps throughout.
 1. Begin with your abs tightly braced and your ribs pulled downward. Think of using your abs to control the space
between your ribs and the front of your pelvis, and don't let them get further apart as you move 2. Lower down with
2 Barbell Back Squat 6-8, 12-15
your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat
upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels.

Position your feet mid-high in relation to the size of the platform, at shoulder width, with toes pointing slightly outward.
3 45 Degree Leg Press (Hip Dominant) 6-8, 12-15 Pushing through heels, lowering weight as far as you can without compromising lower back or hips, they should always
remain glued to the seat. Once at bottom of rep, engage glutes and drive weight away with your heels.

1. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get
further apart as you move. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Return upward and
4 BB Romanian Deadlift 6-8, 12-15
lock your hips out while tucking your tailbone downward between your knees. 4. Don't let your lower back arch during
the movement.

Align knee with axis point of machine. Position heel pad low down below calves. Holding onto handles, driving heels to
5 Machine Lying Leg Curl 6-8, 12-15
glutes whilst keeping hips, thighs and chest glued to pad. Controlled reps.

Adjust seat to allow slight gap behind knee. Knees shoulder width apart and aligned with hips. Pulling down with
6 Machine Seated Leg Extension 6-8, 12-15 handles to keep hamstrings and back glued to seat. Driving out contracting quad as much as possible. Keep hips glued
down at all times.

Stand up straight, then drive through the balls of your feet raising heels as high as possible, then lower slowly back to
7 Machine Standing Calf Raises 12-15, 12-15, 12-15
the start.

Attach a cable to both feet. Lay in the ground and anchor yourself by holding something behind you. Bring knees to
8 Reverse Cable Squats 20-30, 20-30, 20-30
chest above parallel.

REST