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Competition prep 12 week out
Cutting
Advanced
Machine strength
Plan Details
The Competition prep 12 week out routine by fouriedj is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Advanced training program specifically designed for competition preparation. Includes fascia-stretch-training-7 (FST7) to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth.
Routine detail
Mon
Chest
Est. 143 min
11 exercises
Hanging Leg Raise
4 Sets x 30 Reps
Stability Ball Crunch
4 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 8 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Indoor Cycling
1 Set
Tue
Legs - Quads + Hamstrings
Est. 170 min
13 exercises
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Machine Leg Press
7 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
Back
Est. 152 min
12 exercises
Reverse Crunch
4 Sets x 30 Reps
Parallel Bar Hip Flexion
4 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Straight Arm Pulldown
7 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Indoor Cycling
1 Set
Thu
Chest
Est. 128 min
9 exercises
Machine Calf Raise
4 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
7 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Shoulders
Est. 185 min
15 exercises
Reverse Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Prone incline dumbbell front raises
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Reverse Pec Deck
7 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Indoor Cycling
1 Set
Sat
Back, Biceps, and Forearm
Est. 181 min
14 exercises
Machine Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
7 Sets x 8 Reps
Dumbbell One-Arm Seated Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Indoor Cycling
1 Set
Sun
Cardio
Est. 62 min
1 exercise
Indoor Cycling
1 Set
