CoachCMFit

ESTEFANI

Block 3: Challenge · Weeks 9–12
Split
L / Push / Pull
Days
6
Intensity
75–85% 1RM
Reps
6–10
Programmed by Coach Cristian · CoachCMFit
Block 3: Show What You Built
Heaviest weights you have ever touched. Anchor lifts go up. Form stays clean. Stop 1 rep before failure on every set, except Week 4: the last set of every anchor compound is AMRAP. Push to the rep before form breaks, then stop. AFTER photo at the end of Week 12.
Rules
Anchors: 90s rest Supersets: 60s rest Tempo: 2s down / explode up Cardio: Mon–Fri Week 4: AMRAP last set on anchors
Daily Weight Log ▾
Same scale, every morning, after bathroom, before eating or drinking. The number will jump day to day. That is normal. Compare Monday to Monday, not Monday to Tuesday.
MTWTFSS Avg
Monday

Lower A

Quad Dominant · Heavy
Cardio
Stairmaster or Incline Treadmill
20 min · 120–140 BPM
Stairmaster (moderate pace) or Treadmill (3.0 mph, 10–12% incline). Post-workout or as a separate session.
Weights to Hit This Block
Lower A Targets
BB SquatStart 120 · Climb 135
BB RDLStart 110 · Climb 125
BB Reverse Lunge65–75 lbs
Abductor160–180 lbs
Warm-Up · Lower Body
Mobility
Cat Cow2 × 10
Hip Flexor Stretch10s ea side
Squat to Hamstring Stretch to Reach2 × 5
Adductor Rock10 ea side
Dynamic
Butt Kickers30 sec
High Knees30 sec
Frankensteins10 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Banded Monster Walks2 × 12 ea way
Core
Plank3 × 45s
Crunches3 × 20
Main Lifts
A
Barbell Squat Anchor
4 sets × 6–8 reps · 90s rest · or Smith Squat
—
lbs
B
Barbell RDL Anchor
3 sets × 8 reps · 90s rest
—
lbs
C
BB Reverse Lunge Straight
3 sets × 8 ea leg · 90s rest
—
lbs
Superset D · 60s rest
D1
Leg Extension Superset
3 sets × 10 reps · 60s rest
—
lbs
D2
Lying Leg Curl Superset
3 sets × 10 reps · 60s rest
—
lbs
Superset E · 60s rest
E1
Abductor Machine Superset
3 sets × 12 reps · 60s rest
—
lbs
E2
Standing Calf Raise Superset
3 sets × 12 reps · 60s rest
—
lbs
Coach Notes

BB Squat: heaviest weight of the block. 4 sets at 6–8 reps. Week 4 last set is AMRAP.

BB Reverse Lunge: torso upright, drop the back knee straight down. Lighter than walking lunges so you can load the bar.

Leg Extensions: full lockout at the top, squeeze quads for 1 second.

Tuesday

Push

Chest, Shoulders, Biceps · Heavy
Cardio
Stairmaster or Incline Treadmill
20 min · 120–140 BPM
Stairmaster (moderate pace) or Treadmill (3.0 mph, 10–12% incline). Post-workout or as a separate session.
Weights to Hit This Block
Push Targets
BB Shoulder PressStart 50 · Climb 55
DB Bench PressStart 25 · Climb 30 ea
Assisted Chin-UpDrop assist by 10–15
EZ Bar Curl35–45 lbs
Warm-Up · Upper Body Push
Mobility
Cat Cow2 × 10
Thoracic Rotation10 ea side
Activation
Shoulder Pass-Throughs2 × 10
Band Pull-Aparts2 × 15
Core
Plank3 × 45s
V-Ups3 × 15
Main Lifts
A
BB Shoulder Press Anchor
4 sets × 6 reps · 90s rest
—
lbs
B
Assisted Chin-Up (Machine) Straight
3 sets × 6–8 reps · 90s rest · reduce assistance
—
lbs
Superset C · 60s rest
C1
DB Bench Press Anchor
3 sets × 8 reps · 60s rest
—
lbs
C2
EZ Bar Curl Superset
3 sets × 8 reps · 60s rest
—
lbs
Superset D · 60s rest
D1
Cable Lateral Raise Superset
3 sets × 12 reps · 60s rest
—
lbs
D2
Incline DB Curl Superset
3 sets × 10 reps · 60s rest
—
lbs
E
Rear Delt Machine Fly Straight
3 sets × 12 reps · 60s rest
—
lbs
Coach Notes

BB Shoulder Press: 4 sets at 6 reps. Heavier than Block 2. Brace core, no leg drive.

Assisted Chin-Up: drop the assistance weight by 10–15 lbs. Goal is to need less help by Week 4.

EZ Bar Curl: replaces hammer curls. Heavier loading, focus on the squeeze.

Incline DB Curl: bench at 45°, arms straight down, full stretch at the bottom.

Wednesday

Pull

Back, Deadlift, Triceps · Heavy
Cardio
Stairmaster or Incline Treadmill
20 min · 120–140 BPM
Stairmaster (moderate pace) or Treadmill (3.0 mph, 10–12% incline). Post-workout or as a separate session.
Weights to Hit This Block
Pull Targets
BB DeadliftStart 155 · Climb 175
BB RowStart 80 · Climb 90
Assisted Pull-UpDrop assist by 10–15
DB Overhead Tri Ext25–35 lbs ea
Warm-Up · Upper Body Pull
Mobility
Cat Cow2 × 10
Thoracic Rotation10 ea side
Activation
Arm Circles10 ea direction
Band Pull-Aparts2 × 15
Core
V-Ups3 × 15
Russian Twists3 × 25
Main Lifts
A
Barbell Deadlift Anchor
4 sets × 6 reps · 90s rest
—
lbs
B
Barbell Overhand Row Anchor
3 sets × 8 reps · 90s rest
—
lbs
C
Assisted Pull-Up (Machine) Straight
3 sets × 6–8 reps · 90s rest · reduce assistance
—
lbs
Superset D · 60s rest
D1
Seated Cable Row Superset
3 sets × 10 reps · 60s rest
—
lbs
D2
Tricep Rope Pushdown Superset
3 sets × 10 reps · 60s rest
—
lbs
E
DB Overhead Tricep Extension Straight
3 sets × 10 reps · 60s rest
—
lbs
F
Face Pulls Straight
3 sets × 15 reps · 60s rest
—
lbs
Coach Notes

Deadlift: this is your strongest lift. 4 sets of 6, no compromise on form. Week 4 last set is AMRAP.

BB Row: chest tall, pull bar to belly button, control the negative.

DB Overhead Tri Ext: arms straight up, lower behind your head, full stretch.

Thursday

Lower B

Posterior · Single Leg
Cardio
Stairmaster or Incline Treadmill
20 min · 120–140 BPM
Stairmaster (moderate pace) or Treadmill (3.0 mph, 10–12% incline). Post-workout or as a separate session.
Weights to Hit This Block
Lower B Targets
BB Hip ThrustStart 195 · Cap 210
BB SquatStart 115 · Climb 130
DB Bulgarian Split Sq25–30 lbs ea
Lying Leg Curl50–65 lbs
Warm-Up · Lower Body
Mobility
Cat Cow2 × 10
Hip Flexor Stretch10s ea side
Squat to Hamstring Stretch to Reach2 × 5
Adductor Rock10 ea side
Dynamic
Butt Kickers30 sec
High Knees30 sec
Frankensteins10 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Banded Monster Walks2 × 12 ea way
Core
Crunches3 × 20
Russian Twists3 × 25
Main Lifts
A
BB Hip Thrust Anchor
4 sets × 6–8 reps · 90s rest · or Smith Hip Thrust
—
lbs
B
Barbell Squat Anchor
3 sets × 8 reps · 90s rest
—
lbs
Superset C · 60s rest
C1
DB Bulgarian Split Squat Superset
3 sets × 8 ea leg · 60s rest
—
lbs
C2
Lying Leg Curl Superset
3 sets × 10 reps · 60s rest
—
lbs
Superset D · 60s rest
D1
Abductor Machine Superset
3 sets × 12 reps · 60s rest
—
lbs
D2
Seated Calf Raise Superset
3 sets × 12 reps · 60s rest
—
lbs
Coach Notes

Hip Thrust: cap at 210 lbs (BBL safety). Squeeze glutes hard at the top for 2 full seconds. Week 4 last set is AMRAP.

Bulgarian Split Squat: heavier DBs than Block 2. Drop the back knee straight down, weight in the front heel.

Lying Leg Curl: slow eccentric, full hamstring stretch at the bottom.

Friday

Push

Chest, Shoulders, Biceps · Heavy
Cardio
Stairmaster or Incline Treadmill
20 min · 120–140 BPM
Stairmaster (moderate pace) or Treadmill (3.0 mph, 10–12% incline). Post-workout or as a separate session.
Weights to Hit This Block
Push Targets
BB Shoulder PressStart 50 · Climb 55
DB Bench PressStart 25 · Climb 30 ea
Assisted Chin-UpDrop assist by 10–15
EZ Bar Curl35–45 lbs
Warm-Up · Upper Body Push
Mobility
Cat Cow2 × 10
Thoracic Rotation10 ea side
Activation
Shoulder Pass-Throughs2 × 10
Band Pull-Aparts2 × 15
Core
Plank3 × 45s
V-Ups3 × 15
Main Lifts
A
BB Shoulder Press Anchor
4 sets × 6 reps · 90s rest
—
lbs
B
Assisted Chin-Up (Machine) Straight
3 sets × 6–8 reps · 90s rest · reduce assistance
—
lbs
Superset C · 60s rest
C1
DB Bench Press Anchor
3 sets × 8 reps · 60s rest
—
lbs
C2
EZ Bar Curl Superset
3 sets × 8 reps · 60s rest
—
lbs
Superset D · 60s rest
D1
Cable Lateral Raise Superset
3 sets × 12 reps · 60s rest
—
lbs
D2
Incline DB Curl Superset
3 sets × 10 reps · 60s rest
—
lbs
E
Rear Delt Machine Fly Straight
3 sets × 12 reps · 60s rest
—
lbs
Coach Notes

Same exercises as Tuesday. Beat your numbers from earlier in the week.

Saturday

Pull

Back, Deadlift, Triceps · Heavy
Weights to Hit This Block
Pull Targets
BB DeadliftStart 155 · Climb 175
BB RowStart 80 · Climb 90
Assisted Pull-UpDrop assist by 10–15
DB Overhead Tri Ext25–35 lbs ea
Warm-Up · Upper Body Pull
Mobility
Cat Cow2 × 10
Thoracic Rotation10 ea side
Activation
Arm Circles10 ea direction
Band Pull-Aparts2 × 15
Core
V-Ups3 × 15
Russian Twists3 × 25
Main Lifts
A
Barbell Deadlift Anchor
4 sets × 6 reps · 90s rest
—
lbs
B
Barbell Overhand Row Anchor
3 sets × 8 reps · 90s rest
—
lbs
C
Assisted Pull-Up (Machine) Straight
3 sets × 6–8 reps · 90s rest · reduce assistance
—
lbs
Superset D · 60s rest
D1
Seated Cable Row Superset
3 sets × 10 reps · 60s rest
—
lbs
D2
Tricep Rope Pushdown Superset
3 sets × 10 reps · 60s rest
—
lbs
E
DB Overhead Tricep Extension Straight
3 sets × 10 reps · 60s rest
—
lbs
F
Face Pulls Straight
3 sets × 15 reps · 60s rest
—
lbs
Coach Notes

Same exercises as Wednesday. Try to match or beat your Wednesday numbers.

Saved
BLOCK 3: CHALLENGE | ESTEFANI