Based on Jeff Cavaliere, the founder of ATHLEAN-X's  Perfect Science-Based Workout series for 2025.

Link to series - https://www.youtube.com/playlist?list=PLRS2DE4P39EdzTqPZTL_uYvMZi7tichL0

This workout focuses on the Chest, Back, Legs, Triceps, Biceps, and Shoulder muscle groups, hitting each group once across 10 days of training in 2 weeks to effectively stimulate and grow each.

Athlean X’s Science Workout 2025 - BroSplit(5 Day)

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Week 1

Week 2

Week 3

Week 4

Rest 90 seconds or less after primer sets and 1-3 minutes after each working set.

Banded External Rotation

Incline Bench Press (Dumbbell)

Cable Crossover

Floor Chest Fly (Dumbbell)

Deficit Push Up

Dip (Bodyweight)

Chest 1

Scap Pull Down

Seated Row (Cable)

Lat Pulldown

Straight Arm Pushdown

Pullover (Dumbbell)

Pull-Up (Bodyweight)

Back 1

Reverse Hyperextension

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Standing Calf Raise

Front Squat (Barbell)

Seated Hamstring Curl

Legs 1

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Row

Shoulders 1

Rest a day before. Rest 90 seconds or less after primer sets and 1-3 minutes after each working set.

Tricep Pushdown (Cable)

Lying Tricep Extension

Tricep Kickback

Cobra Pushups

Barbell Strict Curl

Cable Stretch Drag Curls

Cross Body Hammer Curl

Mentzer Pulldown (Trap Set)

Triceps 1 Biceps 1

Rest a day prior.  Rest 90 seconds or less after primer sets and 1-3 minutes after each working set.

Banded Pull Apart

Bench Press (Dumbbell)

Incline Cable Press

Push Up

Chest 2

Face Pull

Barbell Row

Wide Grip Lat Pulldown

Dumbbell High Pull

Single Arm High Row (Cable)

Inverted Row

Back 2

Banded Overhead Squat

Squat (Barbell)

Glute-Ham Raise

Dumbbell Spanish Squat

Hip Thrust (Barbell)

Seated Calf Raise

Legs 2

Incline Dumbbell Front Raise

Shoulders 2

PJR Pullover

Cable Tricep Push Away

Cross Body Tricep Extension

Bench Dips

Chin-Up (Bodyweight)

Spider Curl

Incline Curl (Dumbbell)

Bicep Curl (Dumbbell)

Triceps 2 Biceps 2

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