CoachCMFit

ESTEFANI

Block 2: Build · Weeks 5–8

Split

L / Push / Pull

Days

Intensity

65–75% 1RM

Cardio

5×/wk

Programmed by Coach Cristian · CoachCMFit

Rules

Straight: 90s rest Supersets: 60s rest Core: 3 sets, every session Cardio: Mon–Fri Tempo: 2s down / 1s up

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

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.

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

Core

Plank3 × 30s

Crunches3 × 15

Main Lifts · All Straight Sets

Abductor Machine Straight

3 sets × 12 reps · 60s rest

—

lbs

Barbell Squat Straight

3 sets × 10 reps · 90s rest · or Smith Squat

—

lbs

DB Walking Lunges Straight

3 sets × 10 ea leg · 90s rest

—

lbs

Barbell RDL Straight

3 sets × 10 reps · 90s rest

—

lbs

Leg Press Straight

3 sets × 10 reps · 60s rest

—

lbs

Standing Calf Raise Straight

3 sets × 15 reps · 60s rest

—

lbs

Coach Notes

Walking Lunges: take controlled steps, keep torso upright.

Leg Press: shoulder-width stance, full range of motion, push heavy.

Tuesday

Push

Chest, Shoulders, Biceps

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.

Warm-Up · Upper Body Push

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Shoulder Pass-Throughs2 × 10

Band Pull-Aparts2 × 15

Core

Plank3 × 30s

V-Ups3 × 12

Main Lifts

BB Shoulder Press Straight

3 sets × 10 reps · 90s rest

—

lbs

Assisted Chin-Up (Machine) Straight

3 sets × 8 reps · 90s rest

—

lbs

Superset C · 60s rest

DB Bench Press Superset

3 sets × 10 reps · 60s rest

—

lbs

DB Bicep Curl Superset

3 sets × 10 reps · 60s rest

—

lbs

Superset D · 60s rest

DB Lateral Raise Superset

3 sets × 10 reps · 60s rest

—

lbs

Hammer Curls Superset

3 sets × 10 reps · 60s rest

—

lbs

Rear Delt Machine Fly Straight

3 sets × 12 reps · 60s rest

—

lbs

Coach Notes

BB Shoulder Press: heavy compound first while fresh. Brace core tight.

Assisted Chin-Up: underhand grip, pull chest to bar, slow negative.

Hammer Curls: thumbs up grip, squeeze at top, control the negative.

Wednesday

Pull

Back, Deadlift, Triceps

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.

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 × 12

Russian Twists3 × 20

Main Lifts

Barbell Deadlift Straight

3 sets × 6 reps · 90s rest

—

lbs

Barbell Overhand Row Straight

3 sets × 8 reps · 90s rest

—

lbs

Assisted Pull-Up (Machine) Straight

3 sets × 8 reps · 90s rest

—

lbs

Superset D · 60s rest

Seated Cable Row Superset

3 sets × 10 reps · 60s rest

—

lbs

Tricep Rope Pushdown Superset

3 sets × 10 reps · 60s rest

—

lbs

EZ Bar Skull Crushers Straight

3 sets × 10 reps · 60s rest

—

lbs

Face Pulls Straight

3 sets × 15 reps · 60s rest

—

lbs

Coach Notes

Deadlift: 135 lbs is your baseline. Focus on form over weight.

Skull Crushers: keep elbows tucked, lower to forehead.

Thursday

Lower B

Hamstring Dominant

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.

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

Core

Crunches3 × 15

Russian Twists3 × 20

Main Lifts · All Straight Sets

Abductor Machine Straight

3 sets × 12 reps · 60s rest

—

lbs

Smith/BB Hip Thrust Straight

3 sets × 10 reps · 90s rest

—

lbs

Barbell Squat Straight

3 sets × 10 reps · 90s rest

—

lbs

DB Bulgarian Split Squat Straight

3 sets × 10 ea leg · 90s rest

—

lbs

Lying Leg Curl Straight

3 sets × 10 reps · 60s rest

—

lbs

Seated Calf Raise Straight

3 sets × 15 reps · 60s rest

—

lbs

Coach Notes

Hip Thrust: squeeze glutes at top for 2 full seconds.

Bulgarian Split Squat: drop back knee straight down.

Friday

Push

Chest, Shoulders, Biceps

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.

Warm-Up · Upper Body Push

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Shoulder Pass-Throughs2 × 10

Band Pull-Aparts2 × 15

Core

Plank3 × 30s

V-Ups3 × 12

Main Lifts

BB Shoulder Press Straight

3 sets × 10 reps · 90s rest

—

lbs

Assisted Chin-Up (Machine) Straight

3 sets × 8 reps · 90s rest

—

lbs

Superset C · 60s rest

DB Bench Press Superset

3 sets × 10 reps · 60s rest

—

lbs

DB Bicep Curl Superset

3 sets × 10 reps · 60s rest

—

lbs

Superset D · 60s rest

DB Lateral Raise Superset

3 sets × 10 reps · 60s rest

—

lbs

Hammer Curls Superset

3 sets × 10 reps · 60s rest

—

lbs

Rear Delt Machine Fly Straight

3 sets × 12 reps · 60s rest

—

lbs

Coach Notes

Same exercises as Tuesday. Beat your numbers.

Saturday

Pull

Back, Deadlift, Triceps

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 × 12

Russian Twists3 × 20

Main Lifts

Barbell Deadlift Straight

3 sets × 6 reps · 90s rest

—

lbs

Barbell Overhand Row Straight

3 sets × 8 reps · 90s rest

—

lbs

Assisted Pull-Up (Machine) Straight

3 sets × 8 reps · 90s rest

—

lbs

Superset D · 60s rest

Seated Cable Row Superset

3 sets × 10 reps · 60s rest

—

lbs

Tricep Rope Pushdown Superset

3 sets × 10 reps · 60s rest

—

lbs

EZ Bar Skull Crushers Straight

3 sets × 10 reps · 60s rest

—

lbs

Face Pulls Straight

3 sets × 15 reps · 60s rest

—

lbs

Coach Notes

Same exercises as Wednesday. Try to match or beat.

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