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4 Day Bulk/Cut
Cutting
Advanced
Machine strength
Plan Details
The 4 Day Bulk/Cut routine by Damo777 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is with the right nutrition to help add muscle mass. However at the same time if sufficient cardio is done during the week on top of the weight training and correct nutrition you will also loose fat. I don't usually record what ab exercises I do, however I will try to do a few different exercises at least 3 times a week.
Routine detail
Mon
Arms
Est. 58 min
7 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
bent over across body hammer curls
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Tue
Legs
Est. 57 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Toe Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Thu
Back
Est. 62 min
7 exercises
Pull-Up
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Face Pulls
4 Sets x 10 Reps
Fri
Chest
Est. 49 min
6 exercises
Across body shoulder raise
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Sat
Shoulders
Est. 55 min
7 exercises
Rotator Cuff lateral raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Plate 8 Combo
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable rear Delt Pull
3 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
