“Olympic Powersthetics” GigaChad Weight Training Program

[thecel]

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

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

 

[Deleted member 17791]

cope. it's all genetics

 

[ReadBooksEveryday]

Bloated gymcel speedrun = 'powerlifer'

 

[thecel]

Bloated gymcel speedrun = 'powerlifer'

cope

 

[tallnegga]

This is absolutely retarded if you’re not in your first year of lifting and your goal is an aesthetic physique.

You actually have to train like a bodybuilder to look like you lift. Especially natty

 

[andy9432]

This is absolutely retarded if you’re not in your first year of lifting and your goal is an aesthetic physique.

You actually have to train like a bodybuilder to look like you lift. Especially natty

nah bro,u gotta train like a gymnast, all those influencers are on the juice

 

[tallnegga]

nah bro,u gotta train like a gymnast, all those influencers are on the juice

They are on juice but that doesn’t change the training style much, just how much volume you can handle.

Natty pursuing aesthetic physique should train like bodybuilders not super low rep range, but

1.Progressive overload
2. Correct volume
3.Perfect form where you actually feel muscle mind connection and not just bouncing weights on your joints like I did for years.

If you don’t believe me find any big natty on YouTube

 

[andy9432]

They are on juice but that doesn’t change the training style much, just how much volume you can handle.

Natty pursuing aesthetic physique should train like bodybuilders not super low rep range, but

1.Progressive overload
2. Correct volume
3.Perfect form where you actually feel muscle mind connection and not just bouncing weights on your joints like I did for years.

If you don’t believe me find any big natty on YouTube

i agree, but bodybuilders do progressive overload wrong. Instead of adding weight on dips, try ring pushups or ring dips, instead of weighted pullups, try ring pullups, training on rings forces strict form and time under tension works muscles the best

 

[Deleted member 18361]

are you lifting but on estrogen and suppressing T?

 

[thecel]

are you lifting but on estrogen and suppressing T?

no

 

[ItsOverCel]

for aesthetics this program is shit

 

[randomvanish]

chads do brosplits

 

[Orc]

Bloated gymcel speedrun = 'powerlifer'

olympic lifters aren't bloatmaxxers unless it's the open category.

 

[StuffedFrog]

Bloated gymcel speedrun = 'powerlifer'

https://looksmax.org/threads/lifting-from-a-powerlifting-prospective.595684/#post-9630484 keep coping

 

[StuffedFrog]

This is way more oly lifting then powerlifting

 

[Deleted member 13710]

This makes no sense. If you want to do Olympic Weightlifting, you need a dedicated program that has a lot of emphasis on technique and practice. If you want to just get big and strong, choose an established program.

It looks like you've just taken a basic beginner training program (like Stronglifts) and added Olympic lifts that won't do much for strength and will do close to nothing for aesthetics.

 

[thecel]

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-

In the Oly lifting week:

Replace the Cable Row with the Pendlay Row because the Pendlay Row is a power movement off the floor.

Replace lateral raise machine with Lu Raise.