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Bali - 2026
Cutting
Intermediate
None
Plan Details
The Bali - 2026 routine by simon8400 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
2026 is the fittest and strongest you will ever have been. Pelan pelan, tapi pasti. Signed, Simon Bronders.
Routine detail
Day 1
Upper
Est. 0 min
12 exercises
Pull-Up (Hammer Grip)
2 Sets x 3 Reps
Dead Arm Hang (Scapula retract)
2 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10,12,12,10 Reps
Cable Lateral Raise
4 Sets x 9,24,24,10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8,10,10,10 Reps
Machine Reverse Fly
3 Sets x 12,10,12 Reps
Machine Fly
3 Sets x 12,10,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,12 Reps
Cable Bicep Curl
3 Sets x 12,10,12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Dip
2 Sets x 6 Reps
Day 2
Movement
Est. 0 min
3 exercises
Padel
1 Set
Muay Thai
1 Set
Football
1 Set
Day 3
Lower
Est. 0 min
10 exercises
Pull-Up (Hammer Grip)
2 Sets x 3,5 Reps
Split Squat
2 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 14,12,12 Reps
Machine Calf Press
4 Sets x 10,10,12,10 Reps
Machine Leg Press (Wide Stance)
1 Set x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dead Arm Hang (Scapula retract)
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 15,15,10 Reps
Back Hyperextension
2 Sets x 12 Reps
Day 4
Full Body
Est. 0 min
11 exercises
Smith Machine Shoulder Press
3 Sets x 8,8,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8,8,10 Reps
Dip
2 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12,12,15 Reps
Cable Reverse Wood Chop
2 Sets x 8 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Cable One-Arm Reverse Curl
2 Sets x 8 Reps
Hanging Pike
2 Sets x 8 Reps
Day 5
Abs & Mobility
Est. 0 min
8 exercises
X-Man Crunch
3 Sets x 10 Reps
Alternating Thread the needle
3 Sets x 10 Reps
Stationary Air Bike
3 Sets
Heels to the Heavens
3 Sets
Step Through Plank
3 Sets
Alternating Jackknife
3 Sets
Al thread the needle
3 Sets x 10 Reps
body row
3 Sets x 10 Reps
