thecel
morph king
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- May 16, 2020
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Olympic Powersthetics is a simple muscular strength and hypertrophy training routine for people who want to mog aesthetically and get strong in big lifts. Olympic Powersthetics has 3 training days per week in a 3-week cycle.
Week 1 — Powerlifting Week
Week 2 — Olympic Weightlifting Week
Week 3 — Bodybuilding & Aesthetics Week
Week 1 — Powerlifting Week
Day 1 | Day 2 | Day 3 |
---|---|---|
3x3 Bench Press | 3x5 Back Squat | 3x5 Deadlift |
3x3 Back Squat | 3x3 Deadlift | 3x5 Bench Press |
3x6 T-Bar Row | 3x6 Standing Overhead Press | 3x6 Weighted Chin-Up |
3x8 Good Morning | 3x10 Hanging Leg Raise | 3x8 Dumbbell Lateral Raise |
Week 2 — Olympic Weightlifting Week
Day 1 | Day 2 | Day 3 |
---|---|---|
3x3 Snatch | 3x5 Push Press | 3x3 Clean & Jerk |
3x3 Clean & Jerk | 3x5 Front Squat | 3x3 Snatch |
3x6 Bulgarian Split Squat | 3x6 Seated Cable Row | 3x8 Lateral Raise Machine |
3x8 Dumbbell Shoulder Press | 3x8 Romanian Deadlift | 3x8 Weighted Pull-Up with Legs Raise |
Week 3 — Bodybuilding & Aesthetics Week
Day 1 | Day 2 | Day 3 |
---|---|---|
3x8 Dumbbell Bench Press | 3x8 Weighted Pull-Up with Legs Raise | 3x8 Dumbbell Shoulder Press |
3x8 Weighted Chin-Up with Legs Raise | 3x8 Dumbbell Incline Bench Press | 3x8 Neutral-Grip Seated Cable Row |
3x10 Lateral Raise Machine | 3x10 Lateral Raise Machine | 3x10 Cable Chest Fly |
3x10 Facepull | 3x10 Rear Delt Fly | 3x10 Rear Delt Fly |
3x8 Calf Raise | 3x8 EZ-Bar Biceps Curl | 3x8 Overhead Cable Triceps Extension |
3x8 Upper Trap Shrug | 4x10 Neck Curls (1 set per direction) | Abs Circuit |
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