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5Day grunt
Cutting
Intermediate
Machine strength
Plan Details
The 5Day grunt routine by nagelericj is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
5 days working every area twice
Routine detail
Day 1
Day1
Est. 121 min
12 exercises
Machine Leg Extension
1 Set x 50 Reps
Barbell Squat
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Seated Calf Raise
1 Set x 50 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Calf Raise
4 Sets x 25 Reps
Donkey Calf Raise
4 Sets x 25 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 50 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 2
Day2
Est. 114 min
12 exercises
Dumbbell Alternating Deltoid Raise
1 Set x 50 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
1 Set x 50 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Standing Leg Curl
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
1 Set x 50 Reps
Decline Bench Rotational Sit-Up
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Day 3
Day3
Est. 115 min
12 exercises
Barbell Bench Press
1 Set x 50 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Shoulder Extension
1 Set x 50 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
EZ Bar Curl
1 Set x 50 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Day 4
Day4
Est. 117 min
10 exercises
Hack Squat
4 Sets x 15 Reps
Barbell Squat
4 Sets x 20 Reps
Barbell Front Squat
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Dumbbell Alternating Bent-Over Reverse Fly
4 Sets x 15 Reps
Decline Crunch
8 Sets x 15 Reps
Day 5
Day5
Est. 109 min
10 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Standing Leg Curl
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 15 Reps
Cable Preacher Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
