Birthday Baddie

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Birthday Baddie - JEFIT

Birthday Baddie

Cutting

Intermediate

Body

Plan Details

The Birthday Baddie routine by lmorrow1210 is a 16 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Push / Pull / Legs and Glutes / Cardio

Routine detail

Day 1

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 2

Push: Chest, Shoulders, Triceps

Est. 52 min

11 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Frog Sit-Up

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Toe Touches

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Day 3

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 4

Pull: Back and Biceps

Est. 50 min

10 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Superman

3 Sets

Plank

3 Sets

Side Bridge

3 Sets

Leg Pull-In

3 Sets x 8 Reps

Day 5

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 6

Push: Chest, Shoulders, Triceps

Est. 52 min

11 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Frog Sit-Up

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Toe Touches

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Day 7

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 8

Pull: Back and Biceps

Est. 50 min

10 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Superman

3 Sets

Plank

3 Sets

Side Bridge

3 Sets

Leg Pull-In

3 Sets x 8 Reps

Day 9

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 10

Push: Chest, Shoulders, Triceps

Est. 52 min

11 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Frog Sit-Up

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Toe Touches

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Day 11

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 12

Pull: Back and Biceps

Est. 50 min

10 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Superman

3 Sets

Plank

3 Sets

Side Bridge

3 Sets

Leg Pull-In

3 Sets x 8 Reps

Day 13

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 14

Push: Chest, Shoulders, Triceps

Est. 52 min

11 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Frog Sit-Up

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Toe Touches

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Day 15

Legs and Glutes

Est. 45 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Fire Hydrant

3 Sets x 8 Reps

Day 16

Pull: Back and Biceps

Est. 50 min

10 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Superman

3 Sets

Plank

3 Sets

Side Bridge

3 Sets

Leg Pull-In

3 Sets x 8 Reps

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Birthday Baddie

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