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 – 3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×5 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
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
1×3 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Two Arm Standing Cable Machine High Row Neutral
3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
One Arm Flat Bench Dumbell Row Neutral 3×8
Superset
Standing Dumbbell Lateral Raise Pronation 3×12 – rest 2 minutes
Standing Cable Machine Two Arm Up-right Row 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
3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Two Leg Dumbbell Romanian Deadlifts 3×12
Superset
Toe Touches 3×20 – rest 1 minute 45 seconds
Leg Extension Feet 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) – try to do a rep or two on your feet then finish the set on your knees.
3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Flat Cable Fly Neutral 3×12
Superset
Seated Incline Bench Dumbbell Curls Supination 3×8 – rest 2 minutes
Cable Machine Two Arm Pushdowns Neutral 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!