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Competition Peak Phase Figure
Cutting
Intermediate
Barbell
Plan Details
The Competition Peak Phase Figure routine by DianeFlores is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
You will have 3 Foundation days and 2 Focus days. On Foundation days take little to no rest in your supersets. Take a 60-90 second break between sets of supersets. On Focus Days take 60-90 seconds between sets
Routine detail
Mon
Foundation Workout 1
Est. 88 min
14 exercises
Barbell Squat
4 Sets x 12 Reps
Kettlebell Front Squat
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Plank
3 Sets
Tue
Focus Session 1- Back & Abs
Est. 39 min
5 exercises
T Bar Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Wed
Foundation Workout 2
Est. 77 min
12 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bicep Curl 21's
3 Sets x 21 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Stability Ball V-Up
3 Sets x 20 Reps
Thu
Focus Session 2- Hamstrings & Triceps
Est. 53 min
6 exercises
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Fri
Foundation workout 3
Est. 85 min
12 exercises
Barbell Bench Squat
4 Sets x 12 Reps
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Plank
4 Sets
