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Blueprint to Cut
Cutting
Intermediate
Machine strength
Plan Details
The Blueprint to Cut routine by GeorgeTryfonos is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest/Back 1 p1
Est. 87 min
13 exercises
Barbell Bench Press
6 Sets x 10 Reps
Chin-Up with Knee Raise
6 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Chest Dips
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Tue
Legs/abs 1p1
Est. 81 min
11 exercises
Barbell Squat
8 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Bridge
4 Sets
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Plank
4 Sets
Wed
Arms/shoulders 1 p1
Est. 89 min
13 exercises
Barbell Military Press
6 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Upright Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Thu
Chest/Back 2 p1
Est. 91 min
13 exercises
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Pull-Up
6 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Chest Dips
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Fri
Legs/Abs 2 p1
Est. 83 min
10 exercises
Barbell Squat
10 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Seated Bench Leg Pull-In
5 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Sat
Shoulders/Arms 2 p1
Est. 110 min
14 exercises
Smith Machine Shoulder Press
7 Sets x 10 Reps
Smith Machine Rear Shoulder Press
5 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
