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Kodiak regimen full body
Cutting
Intermediate
Body
Plan Details
The Kodiak regimen full body routine by RybearOFD is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Three day full body program. Progression 5's Pro version of the 5/3/1 method for bench press, followed by 3 sets of 5 at second set weight. OHP is 5's pro 5/3/1 with 2 extra sets of 10 at first set weight. Lower body lifts are at user discretion. I program the squat and deadlift for higher volume due to disc degeneration and cardio needs for my job. Read the 531 Fprever book for insight on this programming. Superset/circuit the program as indicated. Keep your rests honest, and your vomit in the trash can.
Routine detail
Any
Weak spots
Est. 61 min
8 exercises
kneeling landmine press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 30 Reps
Barbell Curl
3 Sets x 8 Reps
side plank
3 Sets
Dumbbell Reverse Bicep Curl
3 Sets x 14 Reps
Sit-Up
3 Sets x 30 Reps
trx crunch
3 Sets x 15 Reps
Any
A
Est. 77 min
8 exercises
Barbell Bench Press
6 Sets x 5 Reps
Chin-Up with Knee Raise
6 Sets x 8 Reps
Cable Pallof Press with Rotation
6 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Side Bridge
3 Sets
Weighted Tricep Dip
1 Set x 100 Reps
Machine Inverted Row
1 Set x 100 Reps
Kettlebell One-Arm Swing
1 Set x 100 Reps
Any
B
Est. 53 min
8 exercises
Barbell Deep Squat
3 Sets x 15 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 20 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 30 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Any
C
Est. 69 min
8 exercises
Barbell Military Press
5 Sets x 5,5,5,10,10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 15 Reps
trx flye
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Jackknife Sit-Up
5 Sets x 15 Reps
Band Reverse Fly
5 Sets x 25 Reps
