12 sets per workout – workout 3 days per week – Aesthetic Revival is the program to learn the basics of lifting weights. Learn proper form and focus on building strong health and fitness habits.
Main Lift – Progression Scheme
Main-lift – 3×8 reps – 75% 1RM – 3 minutes rest
Add 2.5-5 pounds to the 1RM% every week to the 3×8 set.
Weekly Split – Weeks 1-4
A Day 1 – Back Shoulder
B Day 2 – Active Rest Day or Weekday Warrior Workout
C Day 3 – Quadricep Glute Ab / Hamstring Hip Flexor
D Day 4 – Active Rest Day or Weekday Warrior Workout
E Day 5 – Chest Arm
F Day 6 – Active Rest Day or Weekday Warrior Workout
G Day 7 – Rest Day
A Day 1 – Back Shoulder
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Main Compound
Warm-Up Sets
Two Arm Standing Cable Machine High Row Neutral 1×21 – 45% 1RM – rest 45 seconds
Two Arm Standing Cable Machine High Row Neutral 1×12 – 70% 1RM – rest 1 minute 45 seconds
Two Arm Standing Cable Machine High Row Neutral 1×10 – 72.5% 1RM – rest 1 minute 53 seconds
Working Sets
Two Arm Standing Cable Machine High Row Neutral 3×8 reps – 75% 1RM – 3 minutes rest
Accessories Compound
Assisted Pull Ups 3×8
Superset
Dumbbell Front Raise Neutral 3×12 – rest 2 minutes
Cable Face Pull 3×10 – rest 1 minute 53 seconds
B Day 2 – Active Rest Day
Active Rest Day or Weekday Warrior Workout
C Day 3 – Quads Glute Abs / Hamstring Hip Flexor
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Compound
Warm-Up Sets
Walking Lunges
1×21 – Bodyweight
1×12 – Bodyweight
Working Sets
Goblet Squats 3×8 reps 75% 1RM – 2 minutes
Accessories Compound
Dumbbell Suitcase Squats 3×12
Superset
Hanging L-sit ISO Hold 3×15-20 seconds or Lying Leg Lifts 3×12 – rest 1 minute 45 seconds
Machine Two Leg Hamstring Curl Feet Pointed Straight 3×10 – rest 1 minute 53 seconds
D Day 4 – Active Rest Day
Active Rest Day or Weekday Warrior Workout
E Day 5 – Chest Arms
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Compound
Warm-Up Sets
Assisted Push-Ups – (you can make push-ups more challenging by elevating your feet, adding weight on your back, or progressing from your knees to your feet)
1×21 reps
1×12 reps
Working Sets
Assisted Push-Ups – (you can make push-ups more challenging by elevating your feet, adding weight on your back, or progressing from your knees to your feet)
3×8 reps – 2 minutes
Accessories Compound
Standing Cable Machine Incline Fly 3×12
Superset
Standing Barbell Curl 3×8 – rest 2 minutes
Dumbbell Lying Flat Bench Single Arm Tricep Extension 3×12 – rest 1 minute 45 seconds
F Day 6 – Active Rest Day
Active Rest Day or Weekday Warrior Workout
G Day 7 – Rest Day – Rest up and recover!
Rest up and recover!