CoachCMFit

ESTEFANI

Cycle 2 / Block 4 · Recomp
Approach
Hypertrophy 8–15
Days
6
Split
Quad / Push / Pull / Ham
Focus
Build muscle, lean out
Programmed by Coach Cristian · CoachCMFit
One Rule, Every Lift
Exhale on every rep, never hold your breath. Push the isolation work close to failure, keep a rep or two in the tank on the big lifts, and tell Coach if anything pulls or feels like pressure.
Rules
Reps: 8–15 by lift Rest: 90–120s big lifts, 60s accessories Breathe: exhale every rep Cardio: incline walk only
Monday

Quad

Squat, leg press, single-leg, calves
Warm-Up · Lower Body
Mobility & Dynamic
Cat Cow2 × 10
Hip Flexor Stretch10s ea side
Adductor Rock10 ea side
Butt Kickers30 sec
High Knees30 sec
Activation
Glute Bridge (2s hold)2 × 12
Lifts
1
BB Squat Anchor
BB Squat
3 sets x 8-10 reps @ 135 lbs
120s rest
2
Leg Press
Leg Press
3 sets x 10-15 reps @ 180 lbs
90s rest
3
Leg Press Calf Raise
Leg Press Calf Raise
3 sets x 10-15 reps @ 50 lbs
60s rest
4
DB Walking Lunge
DB Walking Lunge
3 sets x 12-15 reps/leg @ 20 lbs/hand
60s rest
5
Adductor (Inner Thigh)
Adductor Machine
3 sets x 10-15 reps @ 130-160 lbs
60s rest
6
Leg Extension
Leg Extension
3 sets x 12-15 reps @ 65-70 lbs
60s rest
7
Seated Calf Raise
Seated Calf Raise
3 sets x 12-15 reps @ 50 lbs
60s rest
Cardio
Incline Treadmill Walk
25–35 min · 120–140 BPM
3.0 mph, 8–12% incline. Walking only. Post-workout or as a separate session.
Coach Notes

BB Squat is your anchor today. Work the 8 to 10 range at the listed weight, leave a rep or two in the tank, and exhale as you stand up.

Leg Press Calf Raise: use the leg press right after leg press sets. Full stretch at the bottom, pause 1 second at the top.

Push the machines and isolation close to failure at the listed weights. Stop if you feel pelvic pressure, lower-abdominal pulling, or scar/incision pulling.

Tuesday

Push

Core first, then shoulders, chest, arms
Warm-Up · Upper Body Push
Mobility & Activation
Cat Cow2 × 10
Thoracic Rotation10 ea side
Shoulder Pass-Throughs2 × 10
Band Pull-Aparts2 × 15
Core · First · Exhale Every Rep
Superset
Do all reps of V-Up, straight into Russian Twist, then into your Plank hold with no rest between. Then rest 45s and repeat — 3 rounds total.
1
V-Up Core
V-Up
3 sets x 20-25 reps
2
Russian Twist Core
Russian Twist
3 sets x 15-20 reps
3
Plank Core
Plank
3 sets x 45-60s
Lifts
4
BB Shoulder Press Anchor
BB Shoulder Press
3 sets x 8-10 reps @ 55 lbs
90s rest
5
Assisted Chin-Up
Assisted Chin-Up
3 sets x 8-12 reps · assist 70 lbs
90s rest
Superset
Do all reps of DB Incline Press, then straight into DB Bicep Curl with no rest. Then rest 60s and repeat — 3 rounds total.
6
DB Incline Press
DB Incline Press
3 sets x 10-12 reps @ 22.5-25 lbs/hand
7
DB Bicep Curl
DB Bicep Curl
3 sets x 12-15 reps @ 20 lbs/hand
Superset
Do all reps of DB Lateral Raise, then straight into DB Front Raise with no rest. Then rest 60s and repeat — 3 rounds total.
8
DB Lateral Raise
DB Lateral Raise
3 sets x 12-15 reps @ 10 lbs/hand
9
DB Front Raise
DB Front Raise
3 sets x 12-15 reps @ 10 lbs/hand
10
Rear Delt Machine Fly
Rear Delt Machine Fly
3 sets x 12-15 reps @ 40 lbs
60s rest
11
Face Pulls
Face Pulls
3 sets x 12-15 reps @ 45-50 lbs
45s rest
Cardio
Incline Treadmill Walk
25–35 min · 120–140 BPM
3.0 mph, 8–12% incline. Walking only. Post-workout or as a separate session.
Coach Notes

Core comes first today, before the lifts. Exhale hard on every rep, stop if your midline domes up.

BB Shoulder Press is your anchor, work the 8 to 10 range at the listed weight. Brace gently and exhale as you press, no breath-holding.

Arms and delts are a priority. Push them close to failure in the 12 to 15 range at the listed weights.

Wednesday

Pull

Core first, then back, deadlift, triceps
Warm-Up · Upper Body Pull
Mobility & Activation
Cat Cow2 × 10
Thoracic Rotation10 ea side
Arm Circles10 ea direction
Band Pull-Aparts2 × 15
Core · First · Exhale Every Rep
Superset
Do all reps of Lying Leg Raises, then straight into your Side Plank hold with no rest. Then rest 45s and repeat — 3 rounds total.
1
Lying Leg Raises Core
Lying Leg Raises
3 sets x 20-25 reps
2
Side Plank Core
Side Plank
3 sets x 30-45s ea side
Lifts
3
BB Deadlift Anchor
BB Deadlift
3 sets x 6 reps @ 165 lbs
120s rest
4
Assisted Pull-Up
Assisted Pull-Up
3 sets x 8-12 reps · assist 70 lbs
90s rest
5
Seated Cable Row
Seated Cable Row
3 sets x 10-12 reps @ 65-70 lbs
60s rest
6
Cable Pushdown (rope)
Cable Pushdown (rope)
3 sets x 12-15 reps @ 30 lbs
60s rest
7
EZ Bar Skull Crusher
EZ Bar Skull Crusher
3 sets x 12-15 reps @ 30 lbs
60s rest
8
Single-Arm DB Row
Single-Arm DB Row
3 sets x 10-12 reps @ 30 lbs/hand
60s rest
Cardio
Incline Treadmill Walk
25–35 min · 120–140 BPM
3.0 mph, 8–12% incline. Walking only. Post-workout or as a separate session.
Coach Notes

Core first today. Exhale every rep, stop if your midline domes.

BB Deadlift is heavy today, 6 reps at the listed weight. Brace, exhale as you stand the bar up, and never hold your breath.

Push the triceps close to failure in the 12 to 15 range. Keep exhaling, no breath-holding.

Thursday

Hamstring

Hip thrust, RDL, split squat, calves
Warm-Up · Lower Body
Mobility & Dynamic
Cat Cow2 × 10
Hip Flexor Stretch10s ea side
Squat to Hamstring Reach2 × 5
Butt Kickers30 sec
Frankensteins10 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Lifts
1
BB Hip Thrust Anchor
BB Hip Thrust
3 sets x 8-10 reps @ 195-205 lbs
120s rest
2
BB Squat Secondary
BB Squat
3 sets x 8-10 reps @ 135 lbs
120s rest
3
BB RDL Anchor
BB RDL
3 sets x 8-10 reps @ 135 lbs
120s rest
4
DB Split Squat (Bulgarian)
DB Bulgarian Split Squat
3 sets x 10-12 reps/leg @ 22.5-25 lbs/hand
60s rest
5
Lying Leg Curl
Lying Leg Curl
3 sets x 12-15 reps @ 45 lbs
60s rest
6
Seated Calf Raise
Seated Calf Raise
3 sets x 12-15 reps @ 50 lbs
60s rest
Cardio
Incline Treadmill Walk
25–35 min · 120–140 BPM
3.0 mph, 8–12% incline. Walking only. Post-workout or as a separate session.
Coach Notes

Hip Thrust and RDL are your anchors, 8 to 10 reps at the listed weights. Exhale on every rep and watch for any pressure or pulling.

BB Squat is your secondary lift here, controlled reps to back up the hip thrust and RDL.

BB RDL: hinge at the hips, soft knees, smooth reps only. Exhale on the way up.

Friday

Push

Core first, then shoulders, chest, arms
Warm-Up · Upper Body Push
Mobility & Activation
Cat Cow2 × 10
Thoracic Rotation10 ea side
Shoulder Pass-Throughs2 × 10
Band Pull-Aparts2 × 15
Core · First · Exhale Every Rep
Superset
Do all reps of V-Up, straight into Russian Twist, then into your Plank hold with no rest between. Then rest 45s and repeat — 3 rounds total.
1
V-Up Core
V-Up
3 sets x 20-25 reps
2
Russian Twist Core
Russian Twist
3 sets x 15-20 reps
3
Plank Core
Plank
3 sets x 45-60s
Lifts
4
BB Shoulder Press Anchor
BB Shoulder Press
3 sets x 8-10 reps @ 55 lbs
90s rest
5
Assisted Chin-Up
Assisted Chin-Up
3 sets x 8-12 reps · assist 70 lbs
90s rest
Superset
Do all reps of DB Incline Press, then straight into DB Bicep Curl with no rest. Then rest 60s and repeat — 3 rounds total.
6
DB Incline Press
DB Incline Press
3 sets x 10-12 reps @ 22.5-25 lbs/hand
7
DB Bicep Curl
DB Bicep Curl
3 sets x 12-15 reps @ 20 lbs/hand
Superset
Do all reps of DB Lateral Raise, then straight into DB Front Raise with no rest. Then rest 60s and repeat — 3 rounds total.
8
DB Lateral Raise
DB Lateral Raise
3 sets x 12-15 reps @ 10 lbs/hand
9
DB Front Raise
DB Front Raise
3 sets x 12-15 reps @ 10 lbs/hand
10
Rear Delt Machine Fly
Rear Delt Machine Fly
3 sets x 12-15 reps @ 40 lbs
60s rest
11
Face Pulls
Face Pulls
3 sets x 12-15 reps @ 45-50 lbs
45s rest
Cardio
Incline Treadmill Walk
25–35 min · 120–140 BPM
3.0 mph, 8–12% incline. Walking only. Post-workout or as a separate session.
Coach Notes

Same push session as Tuesday. Core comes first, before the lifts. Exhale hard on every rep.

BB Shoulder Press is your anchor, 8 to 10 reps at the listed weight. Brace gently, exhale as you press, no leg drive.

Push arms and delts close to failure in the 12 to 15 range at the listed weights.

Saturday

Pull

Core first, then back, deadlift, triceps
Warm-Up · Upper Body Pull
Mobility & Activation
Cat Cow2 × 10
Thoracic Rotation10 ea side
Arm Circles10 ea direction
Band Pull-Aparts2 × 15
Core · First · Exhale Every Rep
Superset
Do all reps of Lying Leg Raises, then straight into your Side Plank hold with no rest. Then rest 45s and repeat — 3 rounds total.
1
Lying Leg Raises Core
Lying Leg Raises
3 sets x 20-25 reps
2
Side Plank Core
Side Plank
3 sets x 30-45s ea side
Lifts
3
BB Deadlift Anchor
BB Deadlift
3 sets x 6 reps @ 165 lbs
120s rest
4
Assisted Pull-Up
Assisted Pull-Up
3 sets x 8-12 reps · assist 70 lbs
90s rest
5
Seated Cable Row
Seated Cable Row
3 sets x 10-12 reps @ 65-70 lbs
60s rest
6
Cable Pushdown (rope)
Cable Pushdown (rope)
3 sets x 12-15 reps @ 30 lbs
60s rest
7
EZ Bar Skull Crusher
EZ Bar Skull Crusher
3 sets x 12-15 reps @ 30 lbs
60s rest
8
Single-Arm DB Row
Single-Arm DB Row
3 sets x 10-12 reps @ 30 lbs/hand
60s rest
Cardio
Incline Treadmill Walk
25–35 min · 120–140 BPM
3.0 mph, 8–12% incline. Walking only. Post-workout or as a separate session.
Coach Notes

Same pull session as Wednesday. Core first, exhale every rep, stop if your midline domes.

BB Deadlift is heavy, 6 reps at the listed weight. Exhale as you stand the bar up, never hold your breath.

Push the triceps close to failure in the 12 to 15 range. Keep exhaling, no breath-holding.

Cycle 2 / Block 4 · Recomp