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YoloSummer
Cutting
Intermediate
None
Plan Details
The YoloSummer routine by Ramollo is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
5-Day Power & Aesthetics Split This 5-day program is designed to build balanced strength and size through strategic volume and recovery. It blends two focused lower-body sessions for leg power and athletic stability, two back/pull days to widen and thicken the upper body and one push day to round out chest, shoulders and triceps. The structure emphasizes compound lifts for progressive overload with squats, deadlifts, rows and presses, these are supported by accessory work that sharpens detail and symmetry. You’ll move heavy, but with intent: power on your lower days, precision on your pull days and controlled intensity on push day. By week’s end, you’ll have trained every major muscle group twice, optimized recovery windows and built a rhythm that keeps both performance and physique progressing.
Routine detail
Day 1
Lower Body (Anterior Focus)
Est. 56 min
5 exercises
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Day 2
Push Day
Est. 172 min
5 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
Pull Day (Lat Focus)
Est. 55 min
5 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Back Hyperextension
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
Lower Body (Posterior Focus)
Est. 51 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 6
Pull Day (Rhomboids Focus)
Est. 57 min
5 exercises
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Barbell Curl
3 Sets x 12 Reps
Day 7
REST DAY
Est. 0 min
0 exercises
This day is empty
