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Intermediate Five Day
Cutting
Intermediate
Machine strength
Plan Details
The Intermediate Five Day routine by kalamatafl81 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Any where you see 99 that is a set until failure.
Routine detail
Day 1
Chest, Triceps, Shoulder, Abs
Est. 168 min
15 exercises
Walking
1 Set
Dumbbell Bench Press
7 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 99 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Incline lateral press
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Walking
1 Set
Day 2
Back, Biceps, Abs
Est. 201 min
18 exercises
Walking
1 Set
Pull-Up
3 Sets x 99 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 99 Reps
Reverse Crunch
3 Sets x 99 Reps
Walking
1 Set
Day 3
Legs
Est. 99 min
10 exercises
Walking
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Walking
1 Set
Day 4
Chest, Triceps, Shoulder, Abs
Est. 134 min
15 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Walking
1 Set
Day 5
Back, Biceps, Abs
Est. 122 min
11 exercises
Walking
1 Set
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 99 Reps
Walking
1 Set
