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Baseline - Phase I
Cutting
Intermediate
Machine strength
Plan Details
The Baseline - Phase I routine by Supernobbe is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
TE 1 Push A
Est. 67 min
16 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 15 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 8 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 15 Reps
Cable Cross-Over
1 Set x 10 Reps
Cable Cross-Over
1 Set x 15 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 15 Reps
Machine Deltoid Raise
1 Set x 12 Reps
Machine Deltoid Raise
1 Set x 8 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Cable Standing Curl
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 2
TE 2 Pull A
Est. 46 min
12 exercises
Cable Seated Row
1 Set x 8 Reps
Cable Seated Row
1 Set x 15 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 15 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 15 Reps
Machine Seated Row
1 Set x 24 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Machine Reverse Fly
1 Set x 15 Reps
Machine Reverse Fly
1 Set x 20 Reps
Barbell Shrug
1 Set x 10 Reps
Barbell Shrug
1 Set x 15 Reps
Day 3
TE 3 Beine A
Est. 38 min
9 exercises
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 15 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Single-Leg Extension
1 Set x 12 Reps
Machine Single-Leg Extension
1 Set x 15 Reps
Machine Hip Adduction
1 Set x 24 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
TE 4 Push B
Est. 66 min
16 exercises
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 15 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 15 Reps
Smith Machine Decline Bench Press (Reverse Grip)
1 Set x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
1 Set x 15 Reps
Machine Fly
1 Set x 24 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Barbell Curl
1 Set x 10 Reps
Barbell Curl
1 Set x 15 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 15 Reps
Crunch
3 Sets x 15 Reps
Day 5
TE 5 Pull B
Est. 43 min
10 exercises
Cable Elevated Row
1 Set x 8 Reps
Cable Elevated Row
1 Set x 15 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 10 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 15 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Machine Back Extension
1 Set x 8 Reps
Machine Back Extension
1 Set x 8 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Day 6
TE 6 Beine B
Est. 37 min
8 exercises
Smith Machine Squat
1 Set x 8 Reps
Smith Machine Squat
1 Set x 20 Reps
Machine Leg Press
2 Sets x 12 Reps
Sissy Squat
2 Sets x 15 Reps
Machine Hip Adduction
1 Set x 24 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 7
TE 7 Push C
Est. 58 min
15 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dip
1 Set x 8 Reps
Dip
1 Set x 15 Reps
Dumbbell Fly
1 Set x 24 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 12 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 15 Reps
Barbell Wide Grip Front Row
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 10 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 15 Reps
Day 8
TE 8 Pull C
Est. 35 min
9 exercises
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 12 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 12 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 15 Reps
Leverage Machine Iso Row
1 Set x 24 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Seated Shrugs
2 Sets x 12 Reps
Day 9
TE 9 Beine C
Est. 37 min
8 exercises
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
1 Set x 8 Reps
Machine Leg Press (Wide Stance)
1 Set x 30 Reps
Machine Hip Adduction
1 Set x 24 Reps
Barbell Stiff-Leg Deadlift
1 Set x 6 Reps
Barbell Stiff-Leg Deadlift
1 Set x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
