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.

Watch this video to see each workout for this phase explained in-depth by Coach Collin.

Main Lift – Progression Scheme

Main-lift – 3×3 – 90% 1RM – rest 3 minutes 
Add 2.5-5 pounds to the 1RM% every week to the 3×3 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
3×3 – 90% 1RM – rest 3 minutes 

Accessories Compound

Cable Machine Pullovers Standing 3×12
Superset 
Standing Cable Machine One Arm Lateral Raise Pronation 3×12 – rest 2 minutes 

Standing Cable Machine Crossover Rear Delt Fly 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 
3×3 – 90% 1RM – rest 3 minutes 

Accessories Compound

Offset Reverse Kettlebell Lunge 3×12 (12 per leg)
Superset 
Plank Side Dips 3×20 (20 per side) – rest 1 minute 45 seconds

Machine Two Leg Hamstring Curl Feet Pointed Out 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. 3×3 – rest 3 minutes 

Accessories Compound

Incline Dumbbell Bench Press Pronation 3×12 
Superset 
Cable Machine Two Arm Curls Neutral 3×8 – rest 2 minutes 

Cable Machine One Arm Pushdowns Supination 3×12 (12 per arm) – 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!