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Project Inferno Fat Loss Trainer
Cutting
Advanced
Machine strength
Plan Details
The Project Inferno Fat Loss Trainer routine by xErebus is a 56 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Week 1 Day 1 - Chest & Delts
Est. 54 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Day 2
Week 1 Day 2 - Arms
Est. 72 min
8 exercises
Cable Shoulder Extension
6 Sets x 20 Reps
Cable Standing Curl
6 Sets x 12 Reps
Machine Dip
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 15 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Day 3
Week 1 Day 3 - Legs
Est. 39 min
5 exercises
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Butt Blaster Machine
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Smith Machine Sissy Squat
4 Sets x 8 Reps
Day 4
Week 1 Day 4 - Chest & Delts
Est. 57 min
7 exercises
Leverage Decline Chest Press
6 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Reverse Incline Cable Fly
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Day 5
Week 1 Day 5 - Back
Est. 29 min
4 exercises
One Arm Meadows Row
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Day 6
Week 1 Day 6 - Active Rest
Est. 22 min
1 exercise
Evening Cardio
1 Set
Day 7
Week 1 Day 7 - Active Rest
Est. 33 min
2 exercises
Evening Cardio
1 Set
Parallel Bar Leg Raise
5 Sets x 15 Reps
Day 8
Week 2 Day 1 - Chest
Est. 54 min
6 exercises
Machine Incline Chest Press
1 Set x 15 Reps
Machine Incline Chest Press
6 Sets x 10 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 15 Reps
Day 9
Week 2 Day 2 - Arms
Est. 84 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
Cable Incline Tricep Extension
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 20 Reps
Hanging Leg Raise
7 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 10
Week 2 Day 3 - Hamstrings and Calves
Est. 77 min
6 exercises
Machine Leg Curl (Prone)
7 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 30 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 11
Week 2 Day 4 - Back
Est. 47 min
4 exercises
Machine Lat Pulldown
8 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Incline Bench Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Day 12
Week 2 Day 5 - Delts
Est. 40 min
5 exercises
Barbell Upright Row
3 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Day 13
Week 2 Day 6 - Quads
Est. 65 min
5 exercises
Machine Leg Extension
8 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Close Stance Box Squat - Smith Machine
6 Sets x 20 Reps
Machine Leg Press
5 Sets x 30 Reps
Sissy Squat
2 Sets x 12 Reps
Day 14
Week 2 Day 7 - Active Rest
Est. 58 min
2 exercises
Morning Cardio
1 Set
Evening Cardio
1 Set
Day 15
Week 3 Day 1 - Chest & Calves
Est. 90 min
8 exercises
Machine Bench Press
6 Sets x 20 Reps
Machine Bench Press
2 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Cable Flat Bench Fly
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Machine Calf Press
4 Sets x 30 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 16
Week 3 Day 2 - Arms
Est. 67 min
7 exercises
EZ Bar Curl
7 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Day 17
Week 3 Day 3 - Quads
Est. 79 min
7 exercises
Machine Leg Extension
8 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Close Stance Box Squat - Smith Machine
6 Sets x 20 Reps
Machine Leg Press
5 Sets x 30 Reps
Weight Plate Sissy Squat
2 Sets x 12 Reps
Cable Kneeling Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Day 18
Week 3 Day 4 - Back
Est. 54 min
6 exercises
Cable Seated Row
7 Sets x 15 Reps
One Arm Seated Machine Row
6 Sets x 10 Reps
Machine Seated Row
2 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Smith Machine Bent-Over Row
5 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Day 19
Week 3 Day 5 - Delts & Chest
Est. 67 min
6 exercises
Smith Machine Upright Row
6 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 20 Reps
Dumbbell Alternating Front Raise
3 Sets x 20 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Machine Bench Press
5 Sets x 15 Reps
Day 20
Week 3 Day 6 - Hamstrings & Calves
Est. 101 min
8 exercises
Machine Leg Curl (Prone)
7 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 30 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Cross Body Crunch
3 Sets x 20 Reps
Day 21
Week 3 Day 7 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 22
Week 4 Day 1 - Back & Biceps
Est. 74 min
8 exercises
Cable Lat Pulldown (Wide Grip)
8 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Prone Incline Lat Pulldown
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 23
Week 4 Day 2 - Quads
Est. 83 min
7 exercises
Machine Leg Press
6 Sets x 30 Reps
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Machine Leg Extension
5 Sets x 30 Reps
Dumbbell Bench Squat
3 Sets x 20 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 24
Week 4 Day 3 - Shoulders & Triceps
Est. 93 min
8 exercises
Machine Reverse Fly
6 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 35 Reps
Cable Lateral Raise
3 Sets x 16 Reps
Dumbbell Front Incline Raise
3 Sets x 16 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
5 Sets x 25 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 25 Reps
Day 25
Week 4 Day 4 - Back
Est. 43 min
4 exercises
One Arm Machine Low Row
7 Sets x 15 Reps
T Bar Row
6 Sets x 8 Reps
Cable Seated Underhand Row
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Day 26
Week 4 Day 5 - Chest & Triceps
Est. 77 min
8 exercises
Smith Machine Incline Bench Press
2 Sets x 20 Reps
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Reverse Incline Cable Fly
3 Sets x 20 Reps
Cable Shoulder Extension
6 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Day 27
Week 4 Day 6 - Calves & Hamstrings
Est. 100 min
9 exercises
Machine Calf Raise
9 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
11 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Stiff Legged deadlift in hack squat
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 28
Week 4 Day 7 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 29
Week 5 Day 1 - Back & Abs
Est. 50 min
5 exercises
Cable Lat Pulldown (Wide Grip)
7 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Day 30
Week 5 Day 2 - Quads
Est. 55 min
4 exercises
Machine Leg Press
7 Sets x 25 Reps
Barbell Squat
5 Sets x 15 Reps
Smith Machine Sissy Squat
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Day 31
Week 5 Day 3 - Arms
Est. 76 min
6 exercises
Cable High Pulley Tricep Extension
6 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
7 Sets x 15 Reps
Cable Shoulder Extension
6 Sets x 20 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Day 32
Week 5 Day 4 - Back
Est. 51 min
6 exercises
Dumbbell One-Arm Row
6 Sets x 12 Reps
T Bar Row
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Kneeling Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 33
Week 5 Day 5 - Chest
Est. 41 min
4 exercises
Leverage Incline Chest Press
7 Sets x 12 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Day 34
Week 5 Day 6 - Legs
Est. 95 min
5 exercises
Machine Leg Curl (Prone)
10 Sets x 15 Reps
Machine Leg Press
10 Sets x 12 Reps
Machine Leg Extension
10 Sets x 15 Reps
Hack Squat
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 20 Reps
Day 35
Week 5 Day 7 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 36
Week 6 Day 1 - Back
Est. 45 min
5 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Prone Incline Lat Pulldown
4 Sets x 20 Reps
Machine One Arm Pull Down
2 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Day 37
Week 6 Day 2 - Legs
Est. 69 min
4 exercises
Machine Leg Curl (Prone)
10 Sets x 12 Reps
Barbell Squat
10 Sets x 10 Reps
Machine Leg Press
6 Sets x 15 Reps
Hack Squat
5 Sets x 8 Reps
Day 38
Week 6 Day 3 - Delts
Est. 54 min
7 exercises
Leverage Shoulder Press
6 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Cable Front Raise
3 Sets x 12 Reps
Day 39
Week 6 Day 4 - Arms & Abs
Est. 84 min
8 exercises
Cable Shoulder Extension
5 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Barbell Seated Tricep Extension
4 Sets x 18 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated Hammer Curl
3 Sets x 25 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 40
Week 6 Day 5 - Calves & Back
Est. 57 min
6 exercises
Calf Press On Leg Press
7 Sets x 20 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
One Arm Seated Machine Row
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Day 41
Week 6 Day 6 - Chest & Delts
Est. 75 min
8 exercises
Machine Bench Press
7 Sets x 10 Reps
Machine Fly
6 Sets x 15 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Six-Ways Dumbbell Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Decline Bench Knee Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 42
Week 6 Day 7 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 43
Week 7 Day 1 - Legs
Est. 60 min
5 exercises
Machine Leg Curl (Prone)
6 Sets x 15 Reps
Glute Ham Raises
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 25 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Smith Machine Sissy Squat
4 Sets x 20 Reps
Day 44
Week 7 Day 2 - Back
Est. 44 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
6 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
6 Sets x 10 Reps
Barbell Decline Pullover
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Day 45
Week 7 Day 3 - Arms
Est. 64 min
7 exercises
Cable Shoulder Extension
6 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Day 46
Week 7 Day 4 - Chest
Est. 76 min
8 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
Leverage Incline Chest Press
6 Sets x 10 Reps
Narrow-Grip Dumbbell Chest Press
5 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Day 47
Week 7 Day 5 - Calves & Delts
Est. 74 min
7 exercises
Machine Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Machine Shoulder Press
7 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 30 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 10 Reps
Day 48
Week 7 Day 6 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 49
Week 7 Day 7 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 50
Week 8 Day 1 - Arms
Est. 66 min
6 exercises
Barbell Preacher Curl
5 Sets x 15 Reps
Machine Dip
6 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 20 Reps
Day 51
Week 8 Day 2 - Chest
Est. 41 min
4 exercises
Machine Bench Press
6 Sets x 12 Reps
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 15 Reps
Day 52
Week 8 Day 3 - Calves & Delts
Est. 69 min
7 exercises
Machine Calf Raise
5 Sets x 20 Reps
Machine Calf Press
5 Sets x 20 Reps
Machine Shoulder Press
7 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 30 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Day 53
Week 8 Day 4 - Legs
Est. 67 min
4 exercises
Machine Seated Leg Curl
5 Sets x 25 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
6 Sets x 20 Reps
Hack Squat
5 Sets x 30 Reps
Day 54
Week 8 Day 5 - Back
Est. 39 min
5 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Day 55
Week 8 Day 6 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
Day 56
Week 8 Day 7 - Active Rest
Est. 62 min
1 exercise
Aerobics
1 Set
