Loading...
Muscle Building/Fat Loss
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Muscle Building/Fat Loss routine by s.folliard is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
Leg Day
Est. 0 min
12 exercises
Smith Machine Squat
4 Sets x 8,7,8,7 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 8,8,6 Reps
Dumbbell Walking Lunge
4 Sets x 10,8,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 8,7,7,5 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Dumbbell Squat
3 Sets x 10,10,8 Reps
Seated Leg Tuck
4 Sets x 25,20,20,20 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 8,11,13,7 Reps
Machine Hip Abduction
4 Sets x 15,10,10,10 Reps
Any
Chest/Shoulders
Est. 0 min
9 exercises
Smith Machine Bench Press
3 Sets x 8,6,6 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Stability Ball)
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10,10,6,8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
Back/Biceps
Est. 0 min
14 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 4,5,10 Reps
V-Up
3 Sets x 20,16,16 Reps
Glute Bridge March
3 Sets x 36,35,45 Reps
Scissor Kick
3 Sets x 100 Reps
Plank
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10,8,10,10 Reps
Machine Back Extension
3 Sets x 10 Reps
Any
Leg Day 2
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 8,7,8,7 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,6,6 Reps
Dumbbell Walking Lunge
3 Sets x 10,8,8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10,10,8,10 Reps
Machine Seated Leg Curl
3 Sets x 8,6,6 Reps
Cable Leg Kickback
2 Sets x 10,8 Reps
Any
Chest/Triceps
Est. 0 min
10 exercises
Smith Machine Bench Press
4 Sets x 8,6,6,6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Bench Dip
4 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Leg Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8,5,8 Reps
Machine Dip
3 Sets x 10,8,8 Reps
Any
New Workout
Est. 0 min
5 exercises
Machine Lat Pulldown
4 Sets x 8,7,7,7 Reps
Barbell Bent-Over Row
4 Sets x 8,8,8,10 Reps
Cable Seated Row
4 Sets x 8,8,8,7 Reps
Cable Rope Face Pull
4 Sets x 10,10,8,8 Reps
Machine Back Extension
4 Sets x 10,10,10,8 Reps
Any
Bi/Tri
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 8,8,6,8 Reps
Barbell Bench Press
4 Sets x 10,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10,8,6,6 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Flutter Kick
3 Sets x 60 Reps
Dead Bug
3 Sets x 10 Reps
Any
Dumbbell Leg Workout
Est. 0 min
12 exercises
Bodyweight Squat
3 Sets x 30 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Bridge
3 Sets
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8,8,6 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kettlebell Suitcase Carry
3 Sets x 8 Reps
Bodyweight Sumo Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Weight Plate Wall Sit
3 Sets
