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4 day plan
Cutting
Intermediate
Machine strength
Plan Details
The 4 day plan routine by b.lagrutta is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest & Tris
Est. 58 min
8 exercises
EZ Bar Tricep Extension
4 Sets x 12 Reps
Pec Dec
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Push-Up (Close Hand)
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Tue
Back & Biceps
Est. 51 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Wed
Legs & shoulders
Est. 69 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Any
Core and cardio
Est. 62 min
8 exercises
Air Bike
4 Sets x 10 Reps
Decline Crunch
5 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Jump Rope
1 Set
Leg Raise
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 8 Reps
