Estefani

Day A — Lower A · Monday

Quad Dominant

Quads · Calves · Core

Cardio

Incline Treadmill Walk

20 min · 3.0 mph · 10–12% incline. Keep heart rate 120–140 BPM. If it feels easy, increase incline first.

Warm-Up

Mobility + Activation

Hip Flexor Stretch30s ea

Bodyweight Squat10 reps

Leg Swings (Forward)10 ea

Glute Bridge10 reps

Core

Plank3 × 30s

Crunches3 × 15

Main Lifts

1

Smith Squat Straight

3 sets × 12 reps · 90s rest

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0/4 sessionsIn Progress

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DB Walking Lunges Straight

3 sets × 10 ea leg · 90s rest

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Superset A

60s rest after both exercises

3

Leg Press

3 sets × 12 reps

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0/4 sessionsIn Progress

4

Leg Extension

3 sets × 15 reps

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0/4 sessionsIn Progress

5

Standing Calf Raise Straight

3 sets × 15 reps · 60s rest

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Coach Notes

Quad focus day. Go below parallel on squats if comfortable.

Don’t rush lunges — control each step, knee tracks over toes.

Leg press + extension superset will burn — that’s the point. Heart rate up.

Start Smith Squat at 65 lbs. Start lunges at 15–20 lbs each hand.

Day B — Push A · Tuesday

Chest / Shoulders / Biceps

Arm Priority · Supersets

Warm-Up

Mobility + Activation

Arm Circles10 ea

Band Pull-Aparts15 reps

Shoulder Stretch30s ea

Core

V-Ups3 × 12

Russian Twists3 × 20

Main Lifts

Superset A

60s rest after both exercises

1

DB Bench Press

3 sets × 12 reps

ea

S1S2S3

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0/4 sessionsIn Progress

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DB Bicep Curl

3 sets × 12 reps

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0/4 sessionsIn Progress

Superset B

60s rest after both exercises

3

DB Shoulder Press

3 sets × 12 reps

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S1S2S3

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0/4 sessionsIn Progress

4

DB Lateral Raise

3 sets × 12 reps

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S1S2S3

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0/4 sessionsIn Progress

5

Machine Chest Fly Straight

3 sets × 15 reps · 60s rest

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S1S2S3

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0/4 sessionsIn Progress

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Hammer Curls Straight

3 sets × 12 reps · 60s rest

ea

S1S2S3

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0/4 sessionsIn Progress

Coach Notes

Arms are priority. Squeeze at the top of every curl. Control the weight down.

Supersets keep your heart rate up — move quickly between exercises, rest after both.

Start light — 10–15 lb DBs for bench, 8–10 lbs for curls and raises.

Day C — Pull A · Wednesday

Back / Deadlift / Triceps

Deadlift Day · Posterior Chain

Cardio

Incline Treadmill Walk

20 min · 3.0 mph · 10–12% incline. Same as Monday. Consistent effort.

Warm-Up

Mobility + Activation

Cat-Cow10 reps

Thoracic Rotation8 ea

Band Pull-Aparts15 reps

Core

Plank3 × 30s

V-Ups3 × 12

Main Lifts

1

DB Romanian Deadlift Straight

3 sets × 10 reps · 90s rest

ea

S1S2S3

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0/4 sessionsIn Progress

2

Lat Pulldown Straight

3 sets × 12 reps · 90s rest

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0/4 sessionsIn Progress

Superset A

60s rest after both exercises

3

Seated Cable Row

3 sets × 12 reps

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0/4 sessionsIn Progress

4

Tricep Rope Pushdown

3 sets × 12 reps

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0/4 sessionsIn Progress

5

DB Overhead Tricep Ext Straight

3 sets × 12 reps · 60s rest

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0/4 sessionsIn Progress

6

Face Pulls Straight

3 sets × 15 reps · 60s rest

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Coach Notes

DB RDL — feel the stretch in hamstrings. Back stays flat. Hinge at hips, not waist.

Start RDL with 20–25 lb DBs. Wk 3–4: progress to barbell if form is solid.

Face pulls = posture. Pull to forehead level, squeeze shoulder blades.

Day D — Lower B · Thursday

Hamstring Dominant

Hamstrings · Posterior Chain · Calves

Warm-Up

Mobility + Activation

Hip Flexor Stretch30s ea

Adductor Stretch30s ea

Leg Swings (Lateral)10 ea

BW Single Leg RDL8 ea

Core

Crunches3 × 15

Russian Twists3 × 20

Main Lifts

1

Smith Hip Thrust Straight

3 sets × 12 reps · 90s rest

lbs

S1S2S3

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0/4 sessionsIn Progress

2

DB Bulgarian Split Squat Straight

3 sets × 10 ea leg · 90s rest

ea

S1S2S3

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0/4 sessionsIn Progress

Superset A

60s rest after both exercises

3

Lying Leg Curl

3 sets × 12 reps

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0/4 sessionsIn Progress

4

Goblet Squat

3 sets × 12 reps

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0/4 sessionsIn Progress

5

Seated Calf Raise Straight

3 sets × 15 reps · 60s rest

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0/4 sessionsIn Progress

Coach Notes

Hip thrust: start at 140 lbs. Posterior chain function, not a glute focus day.

Bulgarian split squats — keep front shin vertical, back knee drops straight down.

Leg curl + goblet squat superset will get the heart rate up. Push through.

Day E — Push B · Friday

Chest / Shoulders / Biceps

Arm Priority · Different Angles

Cardio

Incline Treadmill Walk

20 min · 3.0 mph · 10–12% incline. Last cardio session of the week. Finish strong.

Warm-Up

Mobility + Activation

Arm Circles10 ea

Shoulder Pass-Throughs10 reps

Chest Opener Stretch30s

Core

Plank3 × 30s

Crunches3 × 15

Main Lifts

Superset A

60s rest after both exercises

1

Machine Chest Press

3 sets × 12 reps

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0/4 sessionsIn Progress

2

DB Incline Curl

3 sets × 12 reps

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0/4 sessionsIn Progress

Superset B

60s rest after both exercises

3

DB Arnold Press

3 sets × 12 reps

ea

S1S2S3

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0/4 sessionsIn Progress

4

DB Front Raise

3 sets × 12 reps

ea

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0/4 sessionsIn Progress

5

Cable Fly Straight

3 sets × 15 reps · 60s rest

ea

S1S2S3

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0/4 sessionsIn Progress

6

EZ Bar Curl Straight

3 sets × 12 reps · 60s rest

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0/4 sessionsIn Progress

Coach Notes

Different angles from Tuesday. Machine chest press + Arnold press hit the muscles differently.

Incline curls stretch the long head of the bicep — feel the stretch at the bottom.

EZ bar curl finisher — squeeze hard at the top, slow on the way down.

Day F — Pull B · Saturday

Back / Deadlift / Triceps

Sumo Deadlift · Back Thickness

Warm-Up

Mobility + Activation

Cat-Cow10 reps

Thoracic Rotation8 ea

Dead Hang15–20s

Core

V-Ups3 × 12

Russian Twists3 × 20

Main Lifts

1

Sumo Deadlift Straight

3 sets × 10 reps · 90s rest

lbs

S1S2S3

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0/4 sessionsIn Progress

2

DB Single Arm Row Straight

3 sets × 12 ea arm · 90s rest

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0/4 sessionsIn Progress

Superset A

60s rest after both exercises

3

Lat Pulldown (Close Grip)

3 sets × 12 reps

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S1S2S3

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0/4 sessionsIn Progress

4

Tricep Pushdown (V-Bar)

3 sets × 12 reps

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S1S2S3

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0/4 sessionsIn Progress

5

DB Skull Crushers Straight

3 sets × 12 reps · 60s rest

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S1S2S3

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0/4 sessionsIn Progress

6

Rear Delt Machine Fly Straight

3 sets × 15 reps · 60s rest

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0/4 sessionsIn Progress

Coach Notes

Sumo deadlift — wide stance, toes out 45°, chest up. Use barbell or Smith if rack taken.

Two deadlift patterns per week: Wed = DB RDL (hamstring focus), Sat = Sumo (full posterior chain).

DB single arm row — pull to hip, squeeze the lat. 3 sec on the way down.

End of the week. Finish strong and rest tomorrow.

Quad Dominant

Chest / Shoulders / Biceps

Back / Deadlift / Triceps

Hamstring Dominant

Chest / Shoulders / Biceps

Back / Deadlift / Triceps