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PLP Workouts
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The PLP Workouts routine by nathanael.dsilva is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push A
Est. 66 min
6 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 2
Legs A
Est. 51 min
7 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
2 Sets x 6 Reps
Barbell Front Squat
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Day 3
Pull A
Est. 51 min
6 exercises
Barbell Deadlift
2 Sets x 10 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Day 4
Push B
Est. 62 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
1 Set x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Day 5
Legs B
Est. 47 min
7 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Front Squat
1 Set x 4 Reps
Barbell Front Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
2 Sets x 10 Reps
Single-Leg Glute Bridge
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 10 Reps
Day 6
Pull B
Est. 41 min
6 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row
1 Set x 4 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Day 7
Arms
Est. 54 min
10 exercises
Dumbbell Press (Close Grip)
2 Sets x 10 Reps
Dumbbell Spider Curl
2 Sets x 10 Reps
Dumbbell Press (Close Grip)
1 Set x 4 Reps
Dumbbell Spider Curl
1 Set x 4 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
