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2026 Workout Plan
Cutting
Intermediate
None
Plan Details
The 2026 Workout Plan routine by Pavel_Chopra is a 12 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
A. CHEST (Man Boob Correction)
Est. 112 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15,15,12 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 15,12,10 Reps
Dumbbell Pullover
3 Sets x 15,12,12 Reps
Walking
2 Sets
Day 2
B. CHEST (Dumbbell/Machine Focus)
Est. 107 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Smith Machine Bench Press
4 Sets x 15,15,12,10 Reps
Machine Fly
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Indoor Cycling
2 Sets
Day 3
Yoga
Est. 62 min
1 exercise
Yoga
1 Set
Day 4
A. LEGS (Quad Focus)
Est. 49 min
6 exercises
Bodyweight Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 15,15,12,10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Quadricep Stretch
3 Sets x 10 Reps
Day 5
B. LEGS (Unilateral & Hips)
Est. 112 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 20 Reps
Hack Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 20 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Walking
2 Sets
Day 6
A. ARMS (Biceps/Triceps)
Est. 105 min
6 exercises
Barbell Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 20,12,12 Reps
Barbell Overhead Tricep Extension
3 Sets x 15,12,10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 7
B. ARMS (EZ Bar Variation)
Est. 44 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 15 Reps
Day 8
A. SHOULDERS + HAMSTRINGS
Est. 105 min
6 exercises
Dumbbell Seated Dublin Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Romanian Deadlift
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Step Machine
1 Set
Day 9
B. SHOULDERS (Arnold Press Focus)
Est. 111 min
7 exercises
Arm Circles
3 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Bodyweight Sumo Squat
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Step Machine
1 Set
Day 10
B. BACK (Vertical Pull Focus)
Est. 98 min
6 exercises
Pull-Up
3 Sets x 10,8,6 Reps
T Bar Row
3 Sets x 15,12,10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Jump Rope
2 Sets
Day 11
A. BACK (Width & Posture)
Est. 107 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 25,20,15 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,10 Reps
Rowing
2 Sets
Day 12
Rest Day
Est. 0 min
0 exercises
This day is empty
