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Strength Size Cut
General
Intermediate
Barbell
Plan Details
The Strength Size Cut routine by Pwashere is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 47 min
7 exercises
Pull-Up
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set x 55 Reps
Tue
Shoulders
Est. 45 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Crunch
4 Sets x 15 Reps
Barbell Seated Calf Raise
1 Set x 55 Reps
Wed
Legs
Est. 47 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Barbell Seated Calf Raise
1 Set x 55 Reps
Barbell Standing Calf Raise
1 Set x 55 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Thu
Arms
Est. 47 min
7 exercises
Barbell Curl
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Decline Crunch
4 Sets x 15 Reps
Barbell Seated Calf Raise
1 Set x 55 Reps
Sun
Chest
Est. 50 min
7 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Seated Calf Raise
1 Set x 55 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
