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IFBB Caike Pro - Back, Triceps, Quad Specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

Everyone wants to know what a pro actually trains to bring up a weak point. Almost nobody gets to see the sheet.

This is the exact program I wrote for IFBB Pro Caike, built to bring up back, triceps and quads in that order of priority.

Back comes first, then triceps, then quads, with the proximity to failure and the volume set for where Caike was at the time. Five days a week, every priority body part trained hard and trained often.

No junk volume. No random exercises.

Just the real programming, for lifters who want their back, arms and legs to lead.

$49

Get IFBB Caike Pro - Back, Triceps, Quad Specialization (5X/week)

The Exact Program Caike Ran

Not a template with a pro name on it. This is the block written for IFBB Pro Caike, with the same structure, volume and exercise selection he trained.

Back, Triceps And Quads, In Order

The three priorities are trained in a deliberate order. Back first, then triceps, then quads, so the weak points get the most and the freshest work.

Back Trained Twice A Week

Back leads two of the five sessions. It is the top priority in the program, so it gets the frequency and the volume to match.

Written For A Pro, Adjustable For You

The rep ranges, working sets and proximity to failure were set for Caike. You can run it as written or adjust slightly to your own recovery.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a lat pulldown and a hack squat

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Back, Rear Delt

T Bar Rows

8, 10, 10

Wide Grip Pull Ups

8, 10, 10

Forward Lean Machine Lat Row

8, 10

RDL

2 x 8

Low Back Extensions

8, 10

Cable Rear Delts

8, 10

Monday

Week 1 - Quads, Chest, Biceps

Leg Extensions

10, 10, 12

High Incline Machine Press

2 x 10

Machine Flat Press

2 x 10

Roller Cable Flys

10, 10, 12

Machine Preacher Curls

10, 10, 12

Standing Incline Cable Curls

10, 10, 12

Tuesday

Week 1 - Triceps, Delts

Cross Cable Triceps Extensions

10, 10, 12

Overhead Cable Triceps Extensions

10, 10, 12

Machine Dips

2 x 10

Lying Cuff Lateral Raises

10, 10, 12

Reverse Pec Dec

2 x 10

Military Press Standing

8, 10

Standing Calf

8, 10

Wednesday

Rest

Thursday

Week 1 - Back, Biceps

Neutral Grip Machine Pull Down

10, 10, 12

Cable Rope Pullover

10, 10, 12

Chest Supported Machine Row Upper Back And Lat

2 x 10

Kelso Shrug

10, 10, 12

DB Preacher Curls

8, 8, 10

Dumbbell Hammer Curls

3 x 10

Friday

Week 1 - Triceps, Legs

Single Arm Triceps Extension

10, 10, 12

Hack Squats

8, 12

Seated Leg Curl

2 x 8

Leg Press

10, 12

Leg Extensions

10, 10, 15

Adductor Machine

2 x 10

Lying Leg Curls

2 x 8

Standing Calf

8, 10

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This is the exact block I wrote for IFBB Pro Caike to bring up his back, triceps and quads.

What are you waiting for?

You can guess at how a pro brings up a weak body part, or you can run the exact block that did it. Back, triceps and quads, in priority order, five days a week. This is that block.

Get IFBB Caike Pro - Back, Triceps, Quad Specialization (5X/week)

FAQs

Who is this program best for?

Experienced lifters who want to bring up back, triceps and quads. It is a real pro block, so it assumes you can already train hard and recover from five focused sessions.

Is this really Caike program?

Yes. It is the exact block written for IFBB Pro Caike, with the same structure, volume and exercise selection he trained.

Is this good for beginners?

It works best with some training experience. If you are newer, you can still run it, just be conservative with your loads for the first few weeks.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. A lat pulldown and a hack squat make the back and quad work better but they are not mandatory.