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LOWER SPLIT
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CONTENT
INTRO
EQUIPMENT NEEDED
PROGRAM SETUP
THE SPLIT
KEY POINTS
HOW TO MAKE PROGRESS
WHAT TO DO AFTER
HOW ABOUT NUTRITION
GOOD LUCK
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intro
W elcome to the Ninja Aesthetics Training Program.
This is the first of many releases and this workout split is a gift
from me to you for supporting the Tao Physique youtube channel
and brand
If you are anything like me, then you probably want to look good
naked but don’t want spongebob muscles that are weak and good
for nothing.
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Equipment needed
For this program you will need access to a gym fully equipped
with barbells and dumbbells, as well as a set of gymnastic rings.
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program setup
While using this program in your quest for mucho aesthetics,
you will train 4 times per week alternating between Upper
and Lower body sessions.
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NINJA AESTHETICS UPPER / LOWER
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THE SPLIT
UPPER 1
EXERCISE SETS REPS REST (MINS)
1A Incline Db Press 4 6-8 1
1B Ring Support 4 MAX 1
2A Ring Pushups 3 8-12 1
2B Ring Rows 3 8-12 1
Pullups 3 8-12 2-3
Face Pulls 3 12-15 1-2
Ring Bicep Curls 3 12-15 1-2
LOWER 1
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UPPER 2
EXERCISE SETS REPS REST (MINS)
1A Military Press 4 6-8 1
1B Ring Support 4 MAX 1
2A Scapula Pulls 3 8-12 1
2B Pike Press 3 8-12 1
Pendlay Rows 3 8-12 2-3
Ring Dips 3 8-12 2-3
Dumbell Lateral Raises 3 8-12 2-3
LOWER 2
EXERCISE SETS REPS REST (MINS)
Handstand Wall Walks 3 5 1
1A Deadlift 4 6-8 1
1B L Sit Compression 4 MAX 1
2A Stability Ham Curl 3 8-12 1
2B Goblet Side Squat 3 8-12 1
Bulgarian Split Squat 3 12-15 2-3
Single Leg Glute Bridge 3 12-15 2-3
Seated Calf Raises 4 12-15 2-3
THINGS TO NOTE
Warm - Up 5 to10 mins before each session with jump rope, a light jog or any other
full body dynamic movement.
MAX refers to holding for as long as possible. But you can end the set with at the 15
second mark.
Supersets
This program utilizes a training protocol called supersets. They
create a favorable environment for muscle growth by reducing
your overall workout time while simultaneously increasing
intensity.
1A Front squat 4 x 6 - 8
1B L Sit Compression 4 x max hold
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how to make progress
To make progress with your physique, you must strive for
progress in the gym/rings.
Doing the same thing, week after week, year after year, is a
recipe for stagnation and looking exactly the same.
There are a few ways to make progress on this program and one
of them is increasing the reps performed during each set. While
the other is achieved by increasing the intensity of an exercise
by increasing the load.
For example
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To progressively overload, increase the reps of an exercise until
you are working within the upper limit of the rep range specified
in the program.
Once you are able to complete all reps across the sets, increase
the weights by 5 -10lbs while reducing the reps to the lower
range. With the heavier weight, begin adding more reps until
you once again hit the upper limit of the rep range.
Rinse and repeat this cycle and enjoy the mucho gains you’ll
experience from following the process.
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what to do after
Sadly no program works forever and eventually you will need to
change things ups to make more progress.
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how about nutrition
Even with the perfect training routine, progress will be minimal if
nutrition is inadequate.
And if the videos are not enough and you want more guidance
for losing that stubborn fat, then consider picking up the
Taoist Shred.
Use the discount code “NINJA30” to save 30% on your order and
finally get some guidance on acheiving a lean aesthetic look.
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good luck
A lright muchacho. You now have everything you need to start
working towards the physique you’ve always wanted. I know this
may sound sappy but I believe in you. If you put in the work the
results are sure to come.
Thank you for all your support and I wish you the best of luck in
your quest for mucho gains and ninja aesthetics.
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