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Hitting it HARD
Cutting
Advanced
Machine strength
Plan Details
The Hitting it HARD routine is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
increase strength and muscle mass. Working Legs twice a week!
Routine detail
Day 1
Chest
Est. 59 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Barbell Decline Pullover
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 2
Leg Day
Est. 76 min
8 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Day 3
Shoulders & Tri's
Est. 114 min
12 exercises
Dumbbell Seated Dublin Press
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Dumbbell Tricep Kickback with Stork Stance
4 Sets x 12 Reps
Dumbbell Front Incline Raise
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 4
Back & Biceps
Est. 127 min
13 exercises
Cable Seated Row
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 5
Leg Day 2
Est. 156 min
18 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Step-Up
4 Sets x 12 Reps
Gregorian Lunges on Smith Mach.
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
V - Squat Machine
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Mountain Climber
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
calf machine
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
