Athlean X’s Perfect Science Based Workout 2025

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.

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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.

Scap Pull Down

Seated Row (Cable)

Lat Pulldown

Straight Arm Pushdown

Pullover (Dumbbell)

Pull-Up (Bodyweight)

Barbell Strict Curl

Cross Body Hammer Curl

Cable Stretch Drag Curls

Mentzer Pulldown (Trap Set)

Back 1 Biceps 1

Reverse Hyperextension

Deadlift (Barbell)

Front Squat (Barbell)

Reverse Lunge (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Row

Legs 1 Shoulders 1

Face Pull

Barbell Row

Wide Grip Lat Pulldown

Dumbbell High Pull

Single Arm High Row (Cable)

Inverted Row

Chin-Up (Bodyweight)

Spider Curl

Incline Curl (Dumbbell)

Bicep Curl (Dumbbell)

Back 2 Biceps 2

Banded Overhead Squat

Squat (Barbell)

Hip Thrust (Barbell)

Dumbbell Spanish Squat

Glute-Ham Raise

Seated Calf Raise

Incline Dumbbell Front Raise

Rest a day before. 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)

Tricep Pushdown (Cable)

Lying Tricep Extension

Tricep Kickback

Cobra Pushups

Chest 1 Triceps 1

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

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