Strength and aesthetics by Bonje

Bonje

Uses the 5/3/1 program to progress big three lifts. One set of each of the three is performed per week to maintain progression without solely focusing on them. The rest of the volume can be made up of exercises which also progress the aesthetic aspect of lifting. You will notice that legs are integrated into upper body days. This is to ensure sufficient volume with limited training days. This is particularly useful for students who don't have that much time to train but still want to get big. With regards to recovery I haven't layed out the training days in any particular order. Use your best judgement and find what spacing and organisation of them works for you and your schedule.
 If you have any further questions you can reach me on my discord server here: https://discord.com/invite/XxCWzYaW

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Week 1

Week 2

Week 3

Week 4

For bench press touch and go pause will suffice

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Leg Extension

One Arm Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Rear Delt Fly (Machine)

Main Bench day

Squat (Barbell)

Squat (Paused)

Main squat day

Lat Pulldown

Seated Row (Machine)

Hamstring Curl

Preacher Curl (Dumbbell)

Cable Forearm Curl

Deadlift (Barbell)

Deadlifts day 

Main Bench day (deload week)

Main squat day (deload week)

Pull day (deload week)

Deadlifts day (deload week)

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Bonje