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Know Pain Know Gain
Cutting
Intermediate
Barbell
Plan Details
The Know Pain Know Gain routine by Fitjoachim is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 73 min
8 exercises
Rowing
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Running
1 Set
Wed
Back & Biceps
Est. 72 min
8 exercises
Boxing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Back Extension (Prone)
3 Sets
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Running
1 Set
Fri
Legs & Shoulders
Est. 103 min
9 exercises
Step Machine
1 Set
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Stationary Bike
1 Set
Sun
Relaxed Cardio
Est. 42 min
1 exercise
Step Machine
1 Set
