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Maintaining Split
Cutting
Intermediate
Machine strength
Plan Details
The Maintaining Split routine by Stainr is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Active Rest (Home Exercise)
Est. 0 min
0 exercises
This day is empty
Day 2
Chest and Back
Est. 68 min
6 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
Pull-Up
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Dumbbell Fly
6 Sets x 10 Reps
Leverage Machine High Row
6 Sets x 10 Reps
Day 3
Quads and Calves
Est. 63 min
6 exercises
Machine Leg Extension
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Machine Calf Press
6 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Day 4
Active Rest (Home Exercise)
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders
Est. 66 min
6 exercises
Smith Machine Shoulder Press
6 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
6 Sets x 10 Reps
Dumbbell One-Arm Front Raise
6 Sets x 10 Reps
Barbell Shrug
6 Sets x 10 Reps
Cable Upright Row
6 Sets x 10 Reps
Day 6
Arms (Bis and Tris
Est. 67 min
6 exercises
Dip
6 Sets x 10 Reps
EZ Bar Close Grip Curl
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Dumbbell Seated Bicep Curl
6 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 10 Reps
Dumbbell Alternating Incline Curl
6 Sets x 10 Reps
Day 7
Hams and Glutes
Est. 69 min
6 exercises
Machine Seated Leg Curl
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Barbell Clean Deadlift
6 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
