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Musle Growth
Cutting
Intermediate
None
Plan Details
The Musle Growth routine by Fit-4Life is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This plan focuses on major muscle groups and trains each muscle group twice a week.
Routine detail
Day 1
LnC
Est. 0 min
12 exercises
Bodyweight Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 2
CnT
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 5 Reps
Day 3
BnC
Est. 0 min
12 exercises
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Scissor Kick
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 14 Reps
Plank
1 Set
Day 4
SnB
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 5
CnT-2
Est. 0 min
8 exercises
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Day 6
BBL
Est. 0 min
9 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 7
New workout
Est. 0 min
0 exercises
This day is empty
