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Athlean X’s Perfect Science Based Workout 2025

The Perfect Science Based Workout 2025 focuses on development and growth of key muscle groups to get even shaping and size while getting bigger.

Lathan C.· Mar 2025

95athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Beginner, Intermediate, Advanced

Goal

Women's

Equipment

Full Gym

Session length

90 min

Jeff Cavaliere, the founder of ATHLEAN-X, has updated his Perfect Science-Based Workout series for 2025. Cavaliere emphasizes the importance of incorporating a variety of exercises and movements to target different muscle groups effectively. He also highlights the benefits of performing workouts multiple times a week for better results. This workout focuses on Chest, Back, Legs, Triceps, Biceps and Shoulder muscle groups paired up to effectively stimulate and grow each muscle group by hitting each group twice across six days of training each week.

Who it's for

Athletes of all experience levels

Athletes focused on women's

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

16.3%

Chest

10.3%

Biceps

10.1%

Upper Back

8.9%

Lats

8.7%

Forearms

7.5%

Front Delts

6.9%

Glutes

5.5%

Middle Delts

5.3%

Quadriceps

4.8%

Hamstrings

4.1%

Lower Back

3.4%

Rear Delts

2.9%

Calves

Abductors

Adductors

0.8%

Abs

0.8%

Olympic

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Banded External Rotation	2	10–15 reps	—
2	Incline Bench Press (Dumbbell)	3	5–8 reps	@10
3	Cable Crossover	3	10–12 reps	@10
4	Floor Chest Fly (Dumbbell)	3	8–10 reps	@10
5	Deficit Push Up	1	0 reps	@10
6	Dip (Bodyweight)	1	0 reps	@10
7	Tricep Pushdown (Cable)	3	6–8 reps	@10
8	Lying Tricep Extension	3	8–10 reps	@10
9	Tricep Kickback	3	10–12 reps	@10
10	Cobra Pushups	1	0 reps	@10

#	Exercise	Sets	Reps	Load
1	Scap Pull Down	2	10–15 reps	—
2	Seated Row (Cable)	3	6–8 reps	@10
3	Lat Pulldown	3	10–12 reps	@10
4	Straight Arm Pushdown	3	8–10 reps	@10
5	Pullover (Dumbbell)	1	0 reps	@10
6	Pull-Up (Bodyweight)	1	0 reps	@10
7	Barbell Strict Curl	3	6–8 reps	@10
8	Cross Body Hammer Curl	3	10–12 reps	@10
9	Cable Stretch Drag Curls	3	10–12 reps	@10
10	Mentzer Pulldown (Trap Set)	1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Reverse Hyperextension	2	10–15 reps	—
2	Deadlift (Barbell)	3	5 reps	@8
3	Front Squat (Barbell)	3	6–8 reps	@8
4	Reverse Lunge (Dumbbell)	3	10 reps	@10
5	Seated Hamstring Curl	1	12–15 reps	@10
6	Standing Calf Raise	3	10–12 reps	@10
7	Overhead Press (Dumbbell)	3	6–8 reps	@10
8	Lateral Raise (Dumbbell)	4	10–12 reps	@10
9	Rear Delt Row	2	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Banded Pull Apart	2	10–15 reps	—
2	Bench Press (Dumbbell)	3	5–8 reps	@10
3	Cable Crossover	3	10–12 reps	@10
4	Incline Cable Press	3	8–10 reps	@10
5	Dip (Bodyweight)	1	0 reps	@10
6	Push Up	1	0 reps	@10
7	PJR Pullover	3	6–8 reps	@10
8	Cable Tricep Push Away	3	10–12 reps	@10
9	Cross Body Tricep Extension	3	10–12 reps	@10
10	Bench Dips	1	0 reps	@10

#	Exercise	Sets	Reps	Load
1	Face Pull	2	10–15 reps	—
2	Barbell Row	3	6–8 reps	@10
3	Wide Grip Lat Pulldown	3	10–12 reps	@10
4	Dumbbell High Pull	3	8–10 reps	@10
5	Single Arm High Row (Cable)	2	0 reps	@10
6	Inverted Row	1	0 reps	@10
7	Chin-Up (Bodyweight)	3	6–8 reps	@10
8	Spider Curl	3	10–12 reps	@10
9	Incline Curl (Dumbbell)	3	10–12 reps	@10
10	Bicep Curl (Dumbbell)	1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Banded Overhead Squat	2	10–15 reps	—
2	Squat (Barbell)	3	7 reps	@8
3	Hip Thrust (Barbell)	3	6–8 reps	@8
4	Dumbbell Spanish Squat	3	10 reps	@10
5	Glute-Ham Raise	1	0 reps	@10
6	Seated Calf Raise	3	10–12 reps	@10
7	Lateral Raise (Dumbbell)	4	6–8 reps	@8
8	Incline Dumbbell Front Raise	3	10–12 reps	@10
9	Face Pull	2	10–12 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Athlean X’s Perfect Science Based Workout 2025 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Athlean X’s Perfect Science Based Workout 2025 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Athlean X’s Perfect Science Based Workout 2025 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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