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Fall 2020*
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Fall 2020* routine by ShannonOliver is a 24 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Week 1 (Body Part +HIIT) 1. WARM UP 2. STRENGTH 3. HYPERTROPHY (SUPERSETS 3x8, 3 seconds negative) 4. HIIT 5. RECOVERY
Routine detail
Day 1
CHEST + HIT
Est. 0 min
13 exercises
Jump rope
5 Sets x 12 Reps
Dynamic Warm Up 2
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Kettlebell Renegade Row
5 Sets x 8 Reps
Barbell Bench Press
7 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Jump rope
5 Sets x 12 Reps
Stretching
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Swiss Ball Knee-To-Elbow
5 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 2
BACK + HIT
Est. 0 min
11 exercises
Barbell Rack Pull
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Half Kneeling Cable Lift
4 Sets x 8 Reps
Sprint
4 Sets x 12 Reps
Back Body Stretching
10 Sets
Dynamic Warm Up 2
1 Set
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
SHOULDERS + HIIT
Est. 0 min
12 exercises
Dynamic Warm Up 3
1 Set
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Snatch
6 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Plate Upright Row
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Plate Full ROM Front Raise
4 Sets x 10 Reps
Weighted Deadbug
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Day 4
ARMS + HIT
Est. 0 min
10 exercises
Barbell Curl
6 Sets x 5 Reps
V-Up
3 Sets x 21 Reps
Push-Up (Close Hand)
3 Sets x 21 Reps
Dynamic Warmup 1
1 Set
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Biceps Curls 21s
3 Sets x 21 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Day 5
LEGS + HIIT
Est. 0 min
12 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Lateral Lunges
3 Sets x 8 Reps
Jump Squat
4 Sets x 10 Reps
Split Jump
4 Sets x 10 Reps
Single Leg Lateral Bounds
4 Sets x 10 Reps
Dynamic Warm Up 2
1 Set
Barbell Good Morning
7 Sets x 5 Reps
Single Leg RDL
3 Sets x 8 Reps
Day 6
ACTIVE RECOVERY
Est. 0 min
0 exercises
This day is empty
Day 7
REST
Est. 0 min
0 exercises
This day is empty
Day 8
CHEST + STEADY STATE
Est. 0 min
12 exercises
Cable Wood Chop
3 Sets x 8 Reps
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 15 Reps
Decline Crunch
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Ab Wheel
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Day 9
BACK + STEADY STATE
Est. 0 min
10 exercises
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Weighted Crunch
3 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Inverted Row
4 Sets x 20 Reps
Walking
1 Set
Cable One-Arm Seated Row
4 Sets x 15 Reps
Frog Sit-Up
3 Sets x 12 Reps
Day 10
SHOULDERS + STEADY STATE
Est. 0 min
10 exercises
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Treadmill Running
1 Set
Barbell Push Press
4 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 20 Reps
Cable Seated Row to Neck
4 Sets x 15 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Day 11
ARMS + STEADY STATE
Est. 0 min
12 exercises
Weighted Chin Ups
4 Sets x 10 Reps
Alternating Reach and Catch
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Plank
3 Sets
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Judo Flip
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 12
LEGS + STEADY STATE
Est. 0 min
11 exercises
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Cable Crunch
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Alternating Floor Leg Raise
3 Sets x 12 Reps
Walking
1 Set
DB Goblet Split Squat
4 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 15 Reps
Cable Upward Chop
3 Sets x 12 Reps
Day 13
ACTIVE RECOVERY
Est. 0 min
4 exercises
Machine Fly
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Day 14
REST
Est. 0 min
0 exercises
This day is empty
Day 15
CHEST VOLUME + HIIT
Est. 0 min
10 exercises
Dumbbell Incline One Arm Hammer Press
5 Sets x 10 Reps
Cable Crunch
4 Sets x 15 Reps
Cable Oblique Crunch
4 Sets x 15 Reps
Push-Up
4 Sets x 8 Reps
Mountain Climber
4 Sets x 30 Reps
Frog Burpee
4 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Cable Mid Chest Crossover
7 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 10 Reps
Day 16
BACK VOLUME + HIIT
Est. 0 min
11 exercises
T Bar Row
5 Sets x 10 Reps
Cable Shoulder Extension
8 Sets x 10 Reps
Ab Wheel
5 Sets x 10 Reps
Kettlebell One-Arm Swing
6 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Toe Touches
5 Sets x 10 Reps
Pull-Up
6 Sets x 8 Reps
Single arm underhand dumbbell row
5 Sets x 10 Reps
1 Arm DB Deadlift
6 Sets x 8 Reps
Barbell Deadlift
5 Sets x 10 Reps
Neutral Grip Pull Down
5 Sets x 10 Reps
Day 17
SHOULDERS VOLUME+ HIIT
Est. 0 min
10 exercises
Machine Reverse Fly
5 Sets x 10 Reps
Jumping Jacks
5 Sets x 60 Reps
Cable External Rotation
5 Sets x 10 Reps
Wall Slide
5 Sets x 8 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
2 Way Shoulder Raise
4 Sets x 10 Reps
Standing Cable Shoulder Press
8 Sets x 10 Reps
Cable Crunch
1 Set x 100 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Jump rope
5 Sets x 8 Reps
Day 18
ARMS VOLUME+ HIIT
Est. 0 min
10 exercises
Tricep Push-Up
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Ab Wheel
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable Reverse Curl
8 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Day 19
LEGS VOLUME+ HIIT
Est. 0 min
11 exercises
Machine Leg Press (Narrow Stance)
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Elliptical Training
1 Set
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Prisoner Squat
1 Set x 100 Reps
Barbell Front Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Scissor Kick
5 Sets x 10 Reps
Day 20
ACTIVE RECOVERY
Est. 0 min
0 exercises
This day is empty
Day 21
REST
Est. 0 min
0 exercises
This day is empty
Day 22
Push + Steady State
Est. 0 min
14 exercises
Anti-rotation Press
3 Sets x 8 Reps
Plank
3 Sets
Cable Upward Chop
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Elliptical Training
1 Set
Decline Crunch
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Ab Wheel
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 23
Pull + Steady State
Est. 0 min
16 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Deadbug
3 Sets x 12 Reps
Pipe Wrist Curl
3 Sets x 8 Reps
Dynamic Warm Up 2
1 Set
Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Incline Treadmill Walk
1 Set x 8 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Floor wipers
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 24
Legs + Steady State
Est. 0 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Glute-Ham Developer Leg Curl
3 Sets x 8 Reps
Kettlebell Advanced Windmill
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Elliptical Training
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Cable Pull-Through
3 Sets x 8 Reps
Bench Leg Elevated Lateral Lunge
3 Sets x 8 Reps
Dynamic Warm Up 3
1 Set
Bent Knee Hip Raise
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
