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Phase 1: 5 Day Split
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Phase 1: 5 Day Split routine by Tarnie is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/bikini-competition-workout-plan-phase-1/
Routine detail
Mon
Phase 1: Monday -Legs/Glutes
Est. 0 min
25 exercises
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 6 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 6 Reps
Smith Machine Squat
1 Set x 15 Reps
Smith Machine Squat
1 Set x 12 Reps
Smith Machine Squat
1 Set x 8 Reps
Smith Machine Squat
1 Set x 6 Reps
Smith Machine Squat
1 Set x 4 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 15 Reps
Barbell Stiff-Leg Deadlift
1 Set x 12 Reps
Barbell Stiff-Leg Deadlift
1 Set x 10 Reps
Barbell Stiff-Leg Deadlift
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 6 Reps
Barbell Hip Thrust
1 Set x 12 Reps
Barbell Hip Thrust
1 Set x 10 Reps
Barbell Hip Thrust
1 Set x 8 Reps
Barbell Hip Thrust
1 Set x 6 Reps
Tue
Phase 1: Tuesday - Shoulders
Est. 0 min
21 exercises
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 6 Reps
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Upright Row
1 Set x 8 Reps
Barbell Upright Row
1 Set x 6 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 6 Reps
Dumbbell Alternating Front Raise
1 Set x 6 Reps
Cable Rope Face Pull
1 Set x 12 Reps
Cable Rope Face Pull
1 Set x 10 Reps
Cable Rope Face Pull
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 6 Reps
Wed
Phase 1: Wednesday - Back
Est. 0 min
19 exercises
Machine Assisted Pull-Up
4 Sets
Barbell Deadlift
1 Set x 15 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Machine Lat Pulldown
1 Set x 15 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 6 Reps
Smith Machine One-Arm Row
4 Sets x 8 Reps
Smith Machine One-Arm Row
4 Sets x 8 Reps
T Bar Row
1 Set x 12 Reps
T Bar Row
1 Set x 10 Reps
T Bar Row
1 Set x 8 Reps
T Bar Row
1 Set x 6 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Cable Pull Through
4 Sets x 15 Reps
Thu
Phase 1: Thursday - Arms
Est. 0 min
18 exercises
EZ Bar Curl
3 Sets x 15 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 1 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets
Smith Machine Bench Press (Close Grip)
1 Set x 15 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 12 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 8 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 6 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15 Reps
Machine Assisted Dip
4 Sets
Fri
Phase 1: Friday - Glutes/Chest
Est. 0 min
19 exercises
Leverage Incline Chest Press
1 Set x 15 Reps
Leverage Incline Chest Press
1 Set x 12 Reps
Leverage Incline Chest Press
1 Set x 10 Reps
Leverage Incline Chest Press
1 Set x 8 Reps
Leverage Incline Chest Press
1 Set x 6 Reps
Leverage Incline Chest Press
1 Set x 6 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Decline Chest Fly
4 Sets x 10 Reps
Dumbbell Pullover
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 8 Reps
Dumbbell Pullover
1 Set x 6 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Machine Leg Press (Wide Stance)
5 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Sat
Phase 1: Saturday - Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Phase 1: Sunday - Rest Day
Est. 0 min
0 exercises
This day is empty
