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4 Week Cut
Cutting
Intermediate
Dumbbell
Plan Details
The 4 Week Cut routine by vw_thunder is a 20 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Intense combined weight and cardio regime. Goal is set for 5 days a week with 2 days rest. Mix the rest/work days as desired.
Routine detail
Day 1
Chest and Arms
Est. 95 min
13 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
V-Up
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 2
Cardio
Est. 43 min
3 exercises
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Back, Legs and Abs
Est. 80 min
11 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Iron Cross
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Bench Plank
3 Sets
Elliptical Training
1 Set
Day 4
Cardio
Est. 60 min
3 exercises
Stability Ball Bridge
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 5
Shoulders and Abs
Est. 62 min
8 exercises
Dumbbell Alternating Press
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Side Bridge
3 Sets
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 6
Chest and Arms
Est. 96 min
13 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
V-Up
3 Sets x 15 Reps
Running
1 Set
Day 7
Cardio
Est. 43 min
3 exercises
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 8
Back, Legs and Abs
Est. 80 min
11 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Iron Cross
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Bench Plank
3 Sets
Dumbbell Squat
3 Sets x 8 Reps
Running
1 Set
Day 9
Cardio
Est. 60 min
3 exercises
Stability Ball Bridge
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 10
Shoulders and Abs
Est. 66 min
9 exercises
Dumbbell Alternating Press
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Side Bridge
3 Sets
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Running
1 Set
Day 11
Chest and Arms
Est. 95 min
13 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
V-Up
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 12
Cardio
Est. 43 min
3 exercises
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 13
Back, Legs and Abs
Est. 80 min
11 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Iron Cross
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Bench Plank
3 Sets
Elliptical Training
1 Set
Day 14
Cardio
Est. 60 min
3 exercises
Stability Ball Bridge
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 15
Shoulders and Abs
Est. 62 min
8 exercises
Dumbbell Alternating Press
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Side Bridge
3 Sets
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 16
Chest and Arms
Est. 96 min
13 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
V-Up
3 Sets x 15 Reps
Running
1 Set
Day 17
Cardio
Est. 43 min
3 exercises
Plank
3 Sets
Running
1 Set
Dumbbell Side Bend
3 Sets x 15 Reps
Day 18
Back, Legs and Abs
Est. 73 min
10 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Bench Plank
3 Sets
Running
1 Set
Day 19
Cardio
Est. 60 min
3 exercises
Stability Ball Bridge
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Running
1 Set
Day 20
Shoulders and Abs
Est. 62 min
8 exercises
Dumbbell Alternating Press
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Side Bridge
3 Sets
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Running
1 Set
