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4 Week Mini-Cut Volume Periodization
Cutting
Intermediate
Machine strength
Plan Details
The 4 Week Mini-Cut Volume Periodization routine by ihsxpoys is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Back and Traps
Est. 83 min
7 exercises
Walking
1 Set
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Deadlift
8 Sets x 8 Reps
Barbell Rack Pull
6 Sets x 8 Reps
Barbell Shrug
6 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Day 2
Shoulders, Chest and Arms
Est. 153 min
14 exercises
Walking
1 Set
Treadmill Running
1 Set
Reverse Crunch
6 Sets x 10 Reps
Leg Raise with Hip Thrust
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 25 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Military Press (Seated)
8 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Incline Bench Press with Slingshot
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Incline Bench Press with Pause
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 3
Legs
Est. 219 min
13 exercises
Walking
1 Set
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Squats with Pause
3 Sets x 5 Reps
Barbell Squat
8 Sets x 8 Reps
Band Calf Raise
4 Sets x 8 Reps
Reverse Facing Hack Squat
6 Sets x 8 Reps
Hack Squat Calf Raises
4 Sets x 8 Reps
Barbell Stiff Leg Deadlift
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 4
Active Recovery
Est. 51 min
4 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Indoor Cycling
1 Set
Day 5
Chest, Shoulders and Arms
Est. 153 min
14 exercises
Walking
1 Set
Treadmill Running
1 Set
Reverse Crunch
6 Sets x 10 Reps
Leg Raise with Hip Thrust
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 25 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Military Press (Seated)
8 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Incline Bench Press with Slingshot
3 Sets x 8 Reps
Incline Bench Press with Pause
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 6
Legs
Est. 219 min
13 exercises
Walking
1 Set
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Squats with Pause
3 Sets x 5 Reps
Barbell Squat
8 Sets x 8 Reps
Band Calf Raise
4 Sets x 8 Reps
Reverse Facing Hack Squat
6 Sets x 8 Reps
Hack Squat Calf Raises
4 Sets x 8 Reps
Barbell Stiff Leg Deadlift
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 7
Abs, Lats, and Arms
Est. 233 min
13 exercises
Walking
1 Set
Treadmill Running
1 Set
Reverse Crunch
6 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Leg Raise with Hip Thrust
4 Sets x 15 Reps
Decline Reverse Crunch
4 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
8 Sets x 12 Reps
Cable Behind the Neck Lat Pull Down
6 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
