Training system · Ali Alsaaidi

Aesthetic
Menace.

Five days a week, one goal: a silhouette that reads from across the room. The split, the twelve-month roadmap, and the daily numbers that get you there - all in one place.

Log todayRecovery protocol
Height5'8"173 cm
Weight155lbs · 70 kg
Split5days / week
TargetVtaper
01 / The split

The Aesthetic Menace Split

Tuned for the floor at Lifetime Fitness - Hammer Strength plate-loaded, Prime machines, and the premium cable stacks - with every day pulling toward the V-taper.

  1. 01
    Monday

    Chest + Side Delts

    Upper chest & side delts for the V-taper

    Drive the incline angle hard, then bury the side delts in cable volume. Build the shelf and the cap.

    • Hammer Strength Incline Press4 x 8-10
    • Cable lateral raises on the premium stacks4 x 12-15
    • Pec-deck flye for the inner-chest squeeze3 x 12
    • Cable crossover, high-to-low finisher3 x 15
  2. 02
    Tuesday

    Back Width (Lats)

    Heavy lats for V-taper

    Vertical pulling, wide grips, full stretch. Everything that grows the wings.

    • Wide-grip pull-ups, weighted when you can4 x 6-10
    • Prime cable rows set to the lat-focused line4 x 10-12
    • Hammer Strength iso-lateral pulldown3 x 10
    • Straight-arm cable pullover for the stretch3 x 15
  3. 03
    Wednesday

    Core + Aesthetics + Neck

    Midsection, serratus and a thicker neck

    Bracing, vacuums and cable crunches that tie the physique together, then dedicated neck work.

    • Stomach vacuums, held for time4 x 20s
    • Hanging leg raises4 x 12-15
    • Cable crunches on the premium stack4 x 15
    • Plate neck curlsNeck3 x 15-20
    • Plate neck extensionsNeck3 x 15-20
  4. 04
    Thursday

    Shoulders + Arms

    Massive side delts

    Press overhead, then drown the side delts and supersets the arms to failure. Sleeve-stretcher day.

    • Overhead press, barbell or Hammer Strength4 x 8-10
    • Lateral raise machine, slow eccentrics5 x 15
    • Cable lateral raises on the premium stacks3 x 20
    • Bicep / tricep cable supersets4 x 12
  5. 05
    Friday

    Back Thickness + Legs + Neck

    Row thickness, leg sculpt, thicker neck

    Squat and hinge for the base, row heavy for density, then close with neck work.

    • Squats for the leg base4 x 6-8
    • Romanian deadlifts (RDLs)3 x 10
    • Seated rows on the Prime stack for thickness4 x 10-12
    • Plate neck curlsNeck3 x 15-20
    • Plate neck extensionsNeck3 x 15-20
02 / Roadmap

The road to menace mode

  1. 3 months

    Dense tissue, capped shoulders

    First real hardness shows up. Side delts round out and the shoulders start to cap. Tissue gets dense rather than soft.

  2. 6 months

    Wider lats, athletic fit

    The taper begins. Lats spread wider, the waist looks tighter by contrast, and shirts start fitting like an athlete wears them.

  3. 12 months

    Full menace mode, massive V-taper

    Wide up top, carved through the middle, the silhouette reads from across the room. The aesthetic menace is fully built.

03 / Daily log

Today's numbers

0 of 5 workouts done, 0 glasses of water, 0 hours of sleep logged.

Workout split

0/5 done
Water intake0%
0/ 8 glasses
Sleep0%
0/ 8 hours
04 / Recovery & amenities

Recovery & Amenities Protocol

The look is built under the bar and finished in the amenities wing. Run this protocol after the lift to flush, hydrate, and harden the aesthetic.

  1. 01

    Sauna

    15-20 min
    Post-workout · Chest & Shoulder days

    Sit 15 to 20 minutes after lifting to flush water weight and hollow out the cheeks and jawline. Hit it hardest on Chest and Shoulder days.

  2. 02

    Steam room

    10 min
    Immediately post-lift

    Ten minutes of steam opens the pores for skincare and naturally hydrates the curls. Run it right after the last set.

  3. 03

    Cold rinse

    1-2 min
    Straight after the heat

    Step out of the sauna or steam and into a cold shower to slam the pores shut and spike recovery. No warm-down in between.

  4. 04

    Hydration

    24 oz min
    After the heat

    Drink at least 24 oz of water with a pinch of salt once you cool down. Restores hydration and electrolytes without the bloat.

Show up five days. The mirror does the talking.

Aesthetic Menace · built for Ali Alsaaidi