Estefani

Monday

Lower A

Quad Dominant

Cardio

Cardio: Stairmaster or Incline Treadmill

20 min · Stairmaster (moderate pace) or Treadmill (3.0 mph, 10-12% incline)
Target heart rate: 120-140 BPM. Do your workout first, then cardio right after. Or split it: morning cardio and afternoon workout, or vice versa.

Warm-Up, Lower Body

Mobility

Cat Cow2 × 10

Hip Flexor Stretch10s ea side

Squat to Hamstring Stretch to Reach2 × 5

Adductor Rock (side to side)10 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

A

Abductor Machine Straight

3 sets × 15 reps · 60s rest

—

lbs

B

Barbell Squat Straight

3 sets × 12 reps · 90s rest · or Smith Squat

—

you pick

C

Barbell Lunges Straight

3 sets × 10 ea leg · 90s rest

—

you pick

D

Barbell RDL Straight

3 sets × 10 reps · 90s rest

—

you pick

E

Leg Press Straight

3 sets × 12 reps · 60s rest

—

you pick

F

Leg Extensions Straight

3 sets × 15 reps · 60s rest

—

you pick

G

Standing Calf Raise (Machine) Straight

3 sets × 15 reps · 60s rest

—

you pick

Coach Notes

Barbell Squat: feet shoulder-width, toes slightly out, sit deep, drive through heels. If rack is taken, use Smith machine.

Lunges: one leg at a time. 10 reps on one side, then 10 on the other. Control the descent.

RDL: push hips back, slight knee bend, feel the hamstrings stretch. Bar stays close to your legs.

Tuesday

Push

Chest · Shoulders · Biceps

Cardio

Cardio: Stairmaster or Incline Treadmill

20 min · Stairmaster (moderate pace) or Treadmill (3.0 mph, 10-12% incline)
Target heart rate: 120-140 BPM. Do your workout first, then cardio right after. Or split it: morning cardio and afternoon workout, or vice versa.

Warm-Up, Upper Body

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Shoulder Pass-Throughs2 × 10

Band Pull-Aparts2 × 15

Core

Plank2 × 30s

V-Ups2 × 12

Main Lifts

Superset A

60s rest after both exercises

A1

DB Bench Press

3 sets × 12 reps

—

ea

A2

DB Bicep Curl

3 sets × 12 reps

—

ea

Superset B

60s rest after both exercises

B1

DB Shoulder Press

3 sets × 12 reps

—

ea

B2

DB Lateral Raise

3 sets × 12 reps

—

ea

Superset C

60s rest after both exercises

C1

EZ Bar Upright Row

3 sets × 12 reps

—

lbs

C2

Hammer Curls

3 sets × 12 reps

—

ea

D

Rear Delt Machine Fly Straight

3 sets × 15 reps · 60s rest · or Cable Reverse Fly

—

lbs

Coach Notes

DB Bench: full range of motion, control the weight down, drive up. Keep feet planted.

Upright Row: grip the EZ bar at the narrow part, pull to chin level, elbows high. Control it.

Rear Delt: squeeze at the top for 1 second. If machine is taken, use cables with the same motion.

Wednesday

Pull

Back · Deadlift · Triceps

Cardio

Cardio: Stairmaster or Incline Treadmill

20 min · Stairmaster (moderate pace) or Treadmill (3.0 mph, 10-12% incline)
Target heart rate: 120-140 BPM. Do your workout first, then cardio right after. Or split it: morning cardio and afternoon workout, or vice versa.

Warm-Up, Back & Deadlift

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Arm Circles10 ea direction

Band Pull-Aparts2 × 15

Core

V-Ups2 × 12

Russian Twists3 × 20

Main Lifts

A

Barbell Deadlift Straight

3 sets × 6-8 reps · 90s rest

—

you pick

B

Barbell Overhand Row Straight

3 sets × 10 reps · 90s rest

—

you pick

C

Lat Pulldown Straight

3 sets × 12 reps · 90s rest

—

you pick

Superset A

60s rest after both exercises

D1

Seated Cable Row

3 sets × 12 reps

—

lbs

D2

Tricep Rope Pushdown

3 sets × 12 reps

—

lbs

E

DB Overhead Tricep Ext Straight

3 sets × 12 reps · 60s rest

—

lbs

F

Face Pulls Straight

3 sets × 15 reps · 60s rest

—

lbs

Coach Notes

Deadlift: hinge at the hips, flat back, drive through the floor. Start light, nail the form first.

Overhand Row: slight bend at the hips, pull the bar to your belly button, squeeze the lats at the top.

Face Pulls: pull the rope to your face, external rotate at the top. Light weight, full squeeze.

Thursday

Lower B

Hamstring Dominant

Cardio

Cardio: Stairmaster or Incline Treadmill

20 min · Stairmaster (moderate pace) or Treadmill (3.0 mph, 10-12% incline)
Target heart rate: 120-140 BPM. Do your workout first, then cardio right after. Or split it: morning cardio and afternoon workout, or vice versa.

Warm-Up, Lower Body

Mobility

Cat Cow2 × 10

Hip Flexor Stretch10s ea side

Squat to Hamstring Stretch to Reach2 × 5

Adductor Rock (side to side)10 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

A

Abductor Machine Straight

3 sets × 15 reps · 60s rest

—

lbs

B

Smith Hip Thrust Straight

3 sets × 12 reps · 90s rest · or Barbell Hip Thrust

—

you pick

C

Barbell Squat Straight

3 sets × 12 reps · 90s rest

—

you pick

D

DB Bulgarian Split Squat Straight

3 sets × 10 ea leg · 90s rest

—

ea

E

Lying Leg Curl Straight

3 sets × 12 reps · 60s rest

—

lbs

F

Seated Calf Raise Straight

3 sets × 15 reps · 60s rest

—

lbs

Coach Notes

Hip Thrust: squeeze glutes at the top for 2 full seconds. Don't hyperextend your back.

Bulgarian Split Squat: rear foot on bench, drop the back knee straight down, keep your torso upright.

Lying Leg Curl: control the eccentric (lowering phase). Don't let the weight slam back.

Friday

Push

Chest · Shoulders · Biceps

Cardio

Cardio: Stairmaster or Incline Treadmill

20 min · Stairmaster (moderate pace) or Treadmill (3.0 mph, 10-12% incline)
Target heart rate: 120-140 BPM. Do your workout first, then cardio right after. Or split it: morning cardio and afternoon workout, or vice versa.

Warm-Up, Upper Body

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Shoulder Pass-Throughs2 × 10

Band Pull-Aparts2 × 15

Core

Plank2 × 30s

V-Ups2 × 12

Main Lifts

Superset A