M-F Routine

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5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.

Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.

This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.

If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.

Monday
Tuesday
Wednesday
Thursday
Friday

Back 6 exercises, 0 min

Dumbbell Deadlift	4x6 reps	rest: 60s
Machine Lat Pulldown	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Cable One-Arm Row	3x12 reps	rest: 60s
Cable Shoulder Extension	2x15 reps	rest: 60s

Chest & Abs 7 exercises, 0 min

Barbell Incline Bench Press	4x6 reps	rest: 90s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Push-Up	3x20 reps	rest: 60s
Machine Crunch	3x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s

Legs 6 exercises, 0 min

Barbell Squat	5x6 reps	rest: 90s
Barbell Romanian Deadlift	4x12 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Bodyweight Lunge	3x15 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	4x20 reps	rest: 60s

Shoulders & Abs 7 exercises, 0 min

Barbell Military Press	4x6 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	4x15 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x15 reps	rest: 60s
Barbell Ab Rollout	3x12 reps	rest: 60s

Arms 6 exercises, 0 min

EZ Bar Curl	4x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s
Barbell Spider Curl	4x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Cable Rope Hammer Curl	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s