CoachCMFit

ESTEFANI

Block 3: Challenge · Weeks 9–12

Split

L / Push / Pull

Days

Intensity

75–85% 1RM

Reps

6–10

Programmed by Coach Cristian · CoachCMFit

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.

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

Barbell Squat Anchor

4 sets × 6–8 reps · 90s rest · or Smith Squat

—

lbs

Barbell RDL Anchor

3 sets × 8 reps · 90s rest

—

lbs

BB Reverse Lunge Straight

3 sets × 8 ea leg · 90s rest

—

lbs

Superset D · Machine Pair · 60s rest

Leg Extension Superset

3 sets × 10 reps · 60s rest

—

lbs

Abductor Machine Superset

3 sets × 12 reps · 60s rest

—

lbs

Standing Calf Raise Straight

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 Extension + Abductor: machine superset. Stay on your machines, no rest between, 60s after both.

Standing Calf Raise: full stretch at the bottom, pause 1 second at the top.

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.

Warm-Up · Upper Body Push

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Shoulder Pass-Throughs2 × 10

Band Pull-Aparts2 × 15

Core

V-Ups3 × 15

Side Plank3 × 30s ea

Main Lifts

BB Shoulder Press Anchor

4 sets × 6 reps · 90s rest

—

lbs

Assisted Chin-Up (Machine) Straight

3 sets × 6–8 reps · 90s rest · reduce assistance

—

lbs

Superset C · 60s rest

DB Incline Press Anchor

4 sets × 8 reps · 60s rest

—

lbs

DB Bicep Curl Superset

3 sets × 8 reps · 60s rest

—

lbs

Superset D · 60s rest

DB Lateral Raise Superset

3 sets × 12 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: 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.

DB Incline Press: 4 sets now. Bench set 30–45°. Heavier than Block 2 flat bench.

DB Lateral Raise: thumbs slightly up, raise to shoulder height, controlled negative. This is what makes shoulders pop.

DB Lateral Raise + Hammer Curl: superset, both DBs in hand, no rest between, 60s after both.

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.

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

Barbell Deadlift Anchor

4 sets × 6 reps · 90s rest

—

lbs

Barbell Overhand Row Anchor

3 sets × 8 reps · 90s rest

—

lbs

Assisted Pull-Up (Machine) Straight

3 sets × 6–8 reps · 90s rest · reduce assistance

—

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: 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.

EZ Bar Skull Crushers: elbows tucked in, lower the bar to your forehead, control the negative.

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.

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

BB Hip Thrust Anchor

4 sets × 6–8 reps · 90s rest · or Smith Hip Thrust

—

lbs

Barbell Squat Anchor

3 sets × 8 reps · 90s rest

—

lbs

Superset C · 60s rest

DB Bulgarian Split Squat Superset

3 sets × 8 ea leg · 60s rest

—

lbs

Lying Leg Curl Superset

3 sets × 10 reps · 60s rest

—

lbs

Superset D · Machine Pair · 60s rest

Abductor Machine Superset

3 sets × 12 reps · 60s rest

—

lbs

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.

Thursday = your hammy day. Hip Thrust + Bulgarian + Leg Curl all hit the back of your legs. Push hard.

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.

Abductor + Seated Calf: machine superset. Stay on your machines, 60s after both.

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.

Warm-Up · Upper Body Push

Mobility

Cat Cow2 × 10

Thoracic Rotation10 ea side

Activation

Shoulder Pass-Throughs2 × 10

Band Pull-Aparts2 × 15

Core

V-Ups3 × 15

Side Plank3 × 30s ea

Main Lifts

BB Shoulder Press Anchor

4 sets × 6 reps · 90s rest

—

lbs

Assisted Chin-Up (Machine) Straight

3 sets × 6–8 reps · 90s rest · reduce assistance

—

lbs

Superset C · 60s rest

DB Incline Press Anchor

4 sets × 8 reps · 60s rest

—

lbs

DB Bicep Curl Superset

3 sets × 8 reps · 60s rest

—

lbs

Superset D · 60s rest

DB Lateral Raise Superset

3 sets × 12 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 from earlier in the week.

Saturday

Pull

Back, Deadlift, Triceps · Heavy

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

Barbell Deadlift Anchor

4 sets × 6 reps · 90s rest

—

lbs

Barbell Overhand Row Anchor

3 sets × 8 reps · 90s rest

—

lbs

Assisted Pull-Up (Machine) Straight

3 sets × 6–8 reps · 90s rest · reduce assistance

—

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 your Wednesday numbers.

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