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AV14
Cutting
Intermediate
Machine strength
Plan Details
The AV14 routine is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Front
Est. 240 min
21 exercises
Sprints
4 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 99 Reps
Dumbbell Bench Press
2 Sets x 99 Reps
Barbell Drag Curl
2 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 99 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 99 Reps
Sprints
4 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 99 Reps
Dumbbell Bench Press
2 Sets x 99 Reps
Barbell Drag Curl
2 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 99 Reps
Hanging Leg Raise
2 Sets x 99 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 99 Reps
Sprints
4 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 99 Reps
Dumbbell Bench Press
2 Sets x 99 Reps
Barbell Drag Curl
2 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 99 Reps
Hanging Leg Raise
2 Sets x 99 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 99 Reps
Tue
Back
Est. 240 min
21 exercises
Sprints
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 99 Reps
Pull-Up
2 Sets x 99 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 99 Reps
Decline Crunch
2 Sets x 99 Reps
Seated Leg Tuck
2 Sets x 99 Reps
Plank
2 Sets
Sprints
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 99 Reps
Pull-Up
2 Sets x 99 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Decline Crunch
2 Sets x 99 Reps
Seated Leg Tuck
2 Sets x 99 Reps
Plank
2 Sets
Sprints
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 99 Reps
Pull-Up
2 Sets x 99 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 99 Reps
Decline Crunch
2 Sets x 99 Reps
Seated Leg Tuck
2 Sets x 99 Reps
Plank
2 Sets
Thu
Front
Est. 240 min
21 exercises
Sprints
4 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 99 Reps
Dumbbell Fly
2 Sets x 99 Reps
Cable Rope Hammer Curl
2 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 99 Reps
Hanging Leg Raise
2 Sets x 99 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 99 Reps
Sprints
4 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 99 Reps
Dumbbell Fly
2 Sets x 99 Reps
Cable Rope Hammer Curl
2 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 99 Reps
Hanging Leg Raise
2 Sets x 99 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 99 Reps
Sprints
4 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 99 Reps
Dumbbell Fly
2 Sets x 99 Reps
Cable Rope Hammer Curl
2 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 99 Reps
Hanging Leg Raise
2 Sets x 99 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 99 Reps
Fri
Back
Est. 240 min
21 exercises
Sprints
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 99 Reps
Cable Seated Row
2 Sets x 99 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 99 Reps
Decline Crunch
2 Sets x 99 Reps
Stability Ball Pull-In
2 Sets x 99 Reps
Plank
2 Sets
Sprints
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 99 Reps
Cable Seated Row
2 Sets x 99 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 99 Reps
Decline Crunch
2 Sets x 99 Reps
Stability Ball Pull-In
2 Sets x 99 Reps
Plank
2 Sets
Sprints
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 99 Reps
Cable Seated Row
2 Sets x 99 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 99 Reps
Decline Crunch
2 Sets x 99 Reps
Stability Ball Pull-In
2 Sets x 99 Reps
Plank
2 Sets
