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Athlean X’s Perfect Science Based Workout 2025

by Lathan C.
9 athletes joined

Program Description

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.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2025 11:04
  • Last Edited
    May 03, 2025 02:48
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded External Rotation
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Deficit Push Up
1
RPE 10
6
Dip (Bodyweight)
1
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Lying Tricep Extension
3
8-10 reps
RPE 10
9
Tricep Kickback
3
10-12 reps
RPE 10
10
Cobra Pushups
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded External Rotation
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Deficit Push Up
1
RPE 10
6
Dip (Bodyweight)
1
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Lying Tricep Extension
3
8-10 reps
RPE 10
9
Tricep Kickback
3
10-12 reps
RPE 10
10
Cobra Pushups
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded External Rotation
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Deficit Push Up
1
RPE 10
6
Dip (Bodyweight)
1
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Lying Tricep Extension
3
8-10 reps
RPE 10
9
Tricep Kickback
3
10-12 reps
RPE 10
10
Cobra Pushups
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded External Rotation
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Deficit Push Up
1
RPE 10
6
Dip (Bodyweight)
1
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Lying Tricep Extension
3
8-10 reps
RPE 10
9
Tricep Kickback
3
10-12 reps
RPE 10
10
Cobra Pushups
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scap Pull Down
2
10-15 reps
-
2
Seated Row (Cable)
3
6-8 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Straight Arm Pushdown
3
8-10 reps
RPE 10
5
Pullover (Dumbbell)
1
RPE 10
6
Pull-Up (Bodyweight)
1
RPE 10
7
Barbell Strict Curl
3
6-8 reps
RPE 10
8
Cross Body Hammer Curl
3
10-12 reps
RPE 10
9
Cable Stretch Drag Curls
3
10-12 reps
RPE 10
10
Mentzer Pulldown (Trap Set)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scap Pull Down
2
10-15 reps
-
2
Seated Row (Cable)
3
6-8 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Straight Arm Pushdown
3
8-10 reps
RPE 10
5
Pullover (Dumbbell)
1
RPE 10
6
Pull-Up (Bodyweight)
1
RPE 10
7
Barbell Strict Curl
3
6-8 reps
RPE 10
8
Cross Body Hammer Curl
3
10-12 reps
RPE 10
9
Cable Stretch Drag Curls
3
10-12 reps
RPE 10
10
Mentzer Pulldown (Trap Set)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scap Pull Down
2
10-15 reps
-
2
Seated Row (Cable)
3
6-8 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Straight Arm Pushdown
3
8-10 reps
RPE 10
5
Pullover (Dumbbell)
1
RPE 10
6
Pull-Up (Bodyweight)
1
RPE 10
7
Barbell Strict Curl
3
6-8 reps
RPE 10
8
Cross Body Hammer Curl
3
10-12 reps
RPE 10
9
Cable Stretch Drag Curls
3
10-12 reps
RPE 10
10
Mentzer Pulldown (Trap Set)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scap Pull Down
2
10-15 reps
-
2
Seated Row (Cable)
3
6-8 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Straight Arm Pushdown
3
8-10 reps
RPE 10
5
Pullover (Dumbbell)
1
RPE 10
6
Pull-Up (Bodyweight)
1
RPE 10
7
Barbell Strict Curl
3
6-8 reps
RPE 10
8
Cross Body Hammer Curl
3
10-12 reps
RPE 10
9
Cable Stretch Drag Curls
3
10-12 reps
RPE 10
10
Mentzer Pulldown (Trap Set)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
2
10-15 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Seated Hamstring Curl
1
12-15 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
9
Rear Delt Row
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
2
10-15 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Seated Hamstring Curl
1
12-15 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
9
Rear Delt Row
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
2
10-15 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Seated Hamstring Curl
1
12-15 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
9
Rear Delt Row
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
2
10-15 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Seated Hamstring Curl
1
12-15 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
9
Rear Delt Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pull Apart
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Incline Cable Press
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Push Up
1
RPE 10
7
PJR Pullover
3
6-8 reps
RPE 10
8
Cable Tricep Push Away
3
10-12 reps
RPE 10
9
Cross Body Tricep Extension
3
10-12 reps
RPE 10
10
Bench Dips
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pull Apart
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Incline Cable Press
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Push Up
1
RPE 10
7
PJR Pullover
3
6-8 reps
RPE 10
8
Cable Tricep Push Away
3
10-12 reps
RPE 10
9
Cross Body Tricep Extension
3
10-12 reps
RPE 10
10
Bench Dips
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pull Apart
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Incline Cable Press
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Push Up
1
RPE 10
7
PJR Pullover
3
6-8 reps
RPE 10
8
Cable Tricep Push Away
3
10-12 reps
RPE 10
9
Cross Body Tricep Extension
3
10-12 reps
RPE 10
10
Bench Dips
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pull Apart
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Incline Cable Press
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Push Up
1
RPE 10
7
PJR Pullover
3
6-8 reps
RPE 10
8
Cable Tricep Push Away
3
10-12 reps
RPE 10
9
Cross Body Tricep Extension
3
10-12 reps
RPE 10
10
Bench Dips
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
-
2
Barbell Row
3
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
RPE 10
6
Inverted Row
1
RPE 10
7
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
8
Spider Curl
3
10-12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
-
2
Barbell Row
3
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
RPE 10
6
Inverted Row
1
RPE 10
7
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
8
Spider Curl
3
10-12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
-
2
Barbell Row
3
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
RPE 10
6
Inverted Row
1
RPE 10
7
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
8
Spider Curl
3
10-12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
-
2
Barbell Row
3
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
RPE 10
6
Inverted Row
1
RPE 10
7
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
8
Spider Curl
3
10-12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Banded Overhead Squat
2
10-15 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
4
Dumbbell Spanish Squat
3
10 reps
RPE 10
5
Glute-Ham Raise
1
RPE 10
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
8
Incline Dumbbell Front Raise
3
10-12 reps
RPE 10
9
Face Pull
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Banded Overhead Squat
2
10-15 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
4
Dumbbell Spanish Squat
3
10 reps
RPE 10
5
Glute-Ham Raise
1
RPE 10
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
8
Incline Dumbbell Front Raise
3
10-12 reps
RPE 10
9
Face Pull
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Banded Overhead Squat
2
10-15 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
4
Dumbbell Spanish Squat
3
10 reps
RPE 10
5
Glute-Ham Raise
1
RPE 10
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
8
Incline Dumbbell Front Raise
3
10-12 reps
RPE 10
9
Face Pull
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Banded Overhead Squat
2
10-15 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
4
Dumbbell Spanish Squat
3
10 reps
RPE 10
5
Glute-Ham Raise
1
RPE 10
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
8
Incline Dumbbell Front Raise
3
10-12 reps
RPE 10
9
Face Pull
2
10-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Reverse Hyperextension
2 Sets
10-15 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Front Squat (Barbell)
3 Sets
6-8 Reps
@8
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
1 Set
12-15 Reps
@10
6
Standing Calf Raise
3 Sets
10-12 Reps
@10
7
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
9
Rear Delt Row
2 Sets
10-12 Reps
@10
Day 5
1
Face Pull
2 Sets
10-15 Reps
-
2
Barbell Row
3 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@10
4
Dumbbell High Pull
3 Sets
8-10 Reps
@10
5
Single Arm High Row (Cable)
2 Sets
@10
6
Inverted Row
1 Set
@10
7
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
@10
8
Spider Curl
3 Sets
10-12 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
10
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 2
1
Scap Pull Down
2 Sets
10-15 Reps
-
2
Seated Row (Cable)
3 Sets
6-8 Reps
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@10
4
Straight Arm Pushdown
3 Sets
8-10 Reps
@10
5
Pullover (Dumbbell)
1 Set
@10
6
Pull-Up (Bodyweight)
1 Set
@10
7
Barbell Strict Curl
3 Sets
6-8 Reps
@10
8
Cross Body Hammer Curl
3 Sets
10-12 Reps
@10
9
Cable Stretch Drag Curls
3 Sets
10-12 Reps
@10
10
Mentzer Pulldown (Trap Set)
1 Set
10 Reps
@10
Day 1
1
Banded External Rotation
2 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
3
Cable Crossover
3 Sets
10-12 Reps
@10
4
Floor Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Deficit Push Up
1 Set
@10
6
Dip (Bodyweight)
1 Set
@10
7
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
8
Lying Tricep Extension
3 Sets
8-10 Reps
@10
9
Tricep Kickback
3 Sets
10-12 Reps
@10
10
Cobra Pushups
1 Set
@10
Day 4
1
Banded Pull Apart
2 Sets
10-15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
3
Cable Crossover
3 Sets
10-12 Reps
@10
4
Incline Cable Press
3 Sets
8-10 Reps
@10
5
Dip (Bodyweight)
1 Set
@10
6
Push Up
1 Set
@10
7
PJR Pullover
3 Sets
6-8 Reps
@10
8
Cable Tricep Push Away
3 Sets
10-12 Reps
@10
9
Cross Body Tricep Extension
3 Sets
10-12 Reps
@10
10
Bench Dips
1 Set
@10
Day 6
1
Banded Overhead Squat
2 Sets
10-15 Reps
-
2
Squat (Barbell)
3 Sets
7 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@8
4
Dumbbell Spanish Squat
3 Sets
10 Reps
@10
5
Glute-Ham Raise
1 Set
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
7
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@8
8
Incline Dumbbell Front Raise
3 Sets
10-12 Reps
@10
9
Face Pull
2 Sets
10-12 Reps
@10