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x 7 DAYS PER WEEK
Cutting
Intermediate
Barbell
Plan Details
The x 7 DAYS PER WEEK routine is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
10 minute cardio, training everyday focusing on each muscle group.
Routine detail
Mon
CHEST + TRICEPS
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Front Raise Pullover
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Kickback
4 Sets x 8 Reps
Tue
BACK + GLUTES
Est. 49 min
6 exercises
Stability Ball Back Extension
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Wed
BICEPS + UPPER LEGS
Est. 51 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
All Fours Quad Stretch
4 Sets x 8 Reps
Thu
SHOULDER + FOREARMS
Est. 49 min
6 exercises
Barbell Military Press (Seated)
4 Sets x 8 Reps
Barbell High Front Raise
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Fri
CHEST + LOWER LEGS
Est. 46 min
6 exercises
Single-Leg Push-Up
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Smith Machine Toe Raise
4 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Sat
ABS + GLUTES
Est. 45 min
6 exercises
Air Bike
4 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Alternating Leg Bridge
4 Sets x 8 Reps
Glute Stretch
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Bridge
4 Sets
Sun
BACK + SHOULDERS
Est. 50 min
6 exercises
Barbell Pullover
4 Sets x 8 Reps
Barbell Seated Good Morning
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Barbell Seated Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
