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Stormless routine
Cutting
Advanced
Machine strength
Plan Details
The Stormless routine routine by Stormless is a 24 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
24 day rotation
Routine detail
Day 1
Chest, Triceps, Shoulders, Cardio
Est. 100 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 2
Back, Biceps, Abs, Cardio
Est. 103 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Treadmill Running
3 Sets
Day 3
Legs, Shoulders, Forearms
Est. 169 min
9 exercises
Wrist Roller
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Grip Machine
3 Sets x 10 Reps
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Day 4
Chest, Triceps, Abs, Cardio
Est. 163 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Rowing
3 Sets
Day 5
Back, Biceps, Shoulders, Cardio
Est. 100 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 6
Legs, Forearms, Abs
Est. 127 min
11 exercises
Barbell Deadlift
3 Sets x 10 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Side Bridge
3 Sets
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Plank
3 Sets
Treadmill Running
3 Sets
Day 7
Chest, Triceps, Shoulders, Cardio
Est. 124 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Cable Ext Rotation
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Day 8
Back, Biceps, Abs, Cardio
Est. 116 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Side Bridge
3 Sets
Machine Inverted Row
3 Sets x 10 Reps
Plank
3 Sets
Treadmill Running
3 Sets
Day 9
Legs, Shoulders, Forearms
Est. 101 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Treadmill Running
3 Sets
Day 10
Chest, Triceps, Abs, Cardio
Est. 106 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 8 Reps
Elliptical Training
3 Sets
Day 11
Back, Biceps, Shoulders, Cardio
Est. 101 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 12
Legs, Forearms, Abs
Est. 228 min
10 exercises
Stair Calf Climb
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Day 13
Chest, Triceps, Shoulders, Cardio
Est. 164 min
8 exercises
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Treadmill Running
3 Sets
Rowing
3 Sets
Day 14
Back, Biceps, Abs, Cardio
Est. 107 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 8 Reps
Step Machine
3 Sets
Day 15
Legs, Shoulders, Forearms
Est. 238 min
11 exercises
Dumbbell Iron Cross
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 8 Reps
Elliptical Training
3 Sets
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Day 16
Chest, Triceps, Abs, Cardio
Est. 163 min
8 exercises
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Step Machine
3 Sets
Treadmill Running
3 Sets
Day 17
Back, Biceps, Shoulders, Cardio
Est. 102 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Treadmill Running
3 Sets
Day 18
Legs, Forearms, Abs
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 8 Reps
AbCoaster
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 19
Chest, Triceps, Shoulders, Cardio
Est. 165 min
8 exercises
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Day 20
Back, Biceps, Abs, Cardio
Est. 108 min
8 exercises
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Life Fitness Torso Rotation
3 Sets x 10 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 21
Legs, Shoulders, Forearms
Est. 59 min
9 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 22
Chest, Triceps, Abs, Cardio
Est. 102 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 23
Back, Biceps, Shoulders, Cardio
Est. 177 min
10 exercises
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Treadmill Running
3 Sets
Step Machine
3 Sets
Day 24
Legs, Forearms, Abs
Est. 68 min
10 exercises
Barbell One-Arm Side Deadlift
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
