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The Real Program
AUDIO TIP
Cutting
Beginner
None
Plan Details
The The Real Program routine by SandervanderMaas is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
PUSH 1
Est. 69 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 20,10,10,8 Reps
Decline Crunch
4 Sets x 20 Reps
Leverage Chest Press
4 Sets x 12,10,10,14 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Dip
4 Sets x 12,12,12,10 Reps
Day 2
PULL 1
Est. 56 min
6 exercises
Cable Seated Row
4 Sets x 15,10,10,10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,10,10,10 Reps
Barbell Curl
4 Sets x 15,10,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 12 Reps
Day 3
LEGS & SHOULDERS
Est. 101 min
6 exercises
Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10,10,10,12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15,15,15,12 Reps
Step Machine
1 Set
Day 4
PUSH 2
Est. 51 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 5
PULL 2
Est. 66 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 15,12,10,10 Reps
Machine Seated Row
4 Sets x 15,12,10,10 Reps
Machine Back Extension
4 Sets x 15,12,10,10 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15,12,10,10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 6
Cardio
Est. 86 min
4 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Leg Raise
4 Sets x 15 Reps
Rotary Torso
3 Sets x 12 Reps
Walking
1 Set
Day 7
New Day
Est. 62 min
1 exercise
Walking
1 Set
