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weeks 5 - 8
Cutting
Intermediate
Machine strength
Plan Details
The weeks 5 - 8 routine by djjasonau is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Back & Biceps plus Abs
Est. 240 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 999 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 999 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 999 Reps
Day 2
Chest and Triceps
Est. 64 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Day 3
Legs and Shoulders
Est. 240 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 999 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
Day 4
Cardio and Abs
Est. 240 min
4 exercises
Walking
1 Set
Weighted Crunch
5 Sets x 999 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 999 Reps
Weighted Side Bend
3 Sets x 999 Reps
Day 5
Back an Traps
Est. 240 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Barbell Deadlift
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Assisted Chin-Up
5 Sets x 999 Reps
Day 6
Chest and Legs
Est. 240 min
7 exercises
Barbell Bench Press
8 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
Push-Up
5 Sets x 999 Reps
