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Squat Phase 3
Cutting
Intermediate
Body
Plan Details
The Squat Phase 3 routine by tonypatjane is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Hombros
Est. 104 min
10 exercises
Running
1 Set
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Toe Touches
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 2
Biceps
Est. 111 min
11 exercises
Step Machine
1 Set
Barbell Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Squat Curl
3 Sets x 15 Reps
Stability Ball Extended Arm Crunch
4 Sets x 15 Reps
Flutter Kick
3 Sets x 15 Reps
Hip Adduction
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Child's Pose (Stability Ball)
4 Sets x 15 Reps
Running
1 Set
Day 3
Pecho
Est. 113 min
11 exercises
Step Machine
1 Set
Push-Up
3 Sets x 15 Reps
Stability Ball Pike Push-Up
3 Sets x 15 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 15 Reps
Ab Roll
4 Sets x 15 Reps
Band Squat
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Star Jump
3 Sets x 15 Reps
Stability Ball Hundreds
4 Sets x 15 Reps
Stability Ball Leg Lift
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
Pierna
Est. 114 min
11 exercises
Running
1 Set
Double-Leg Butt Kick
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Stability Ball Reverse Crunch
4 Sets x 15 Reps
Band Hamstring Stretch
3 Sets x 15 Reps
Iron Cross Stretch
3 Sets x 15 Reps
Barbell Lateral Lunge
3 Sets x 15 Reps
Stability Ball Wood Chop
4 Sets x 15 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 15 Reps
Step Machine
1 Set
