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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
