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28-Day Cutting (Basic Gym Equipment)
AUDIO TIP
Cutting
Beginner
None
Plan Details
The 28-Day Cutting (Basic Gym Equipment) routine by mwheatley99 is a 28 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a 28-Day cutting program for beginners using basic gym equipment like dumbbells, bench, jump rope and a stability ball. A sample training week looks like the following: Day 1: Legs/Back/Bicep & Core Day 2: Chest, Shoulders & Triceps Day 3 Cardio workout Day 4: Legs/Back/Bicep & Core Day 5: Chest, Shoulders & Triceps Day 6: Cardio Day 7: Foam Roll & Flexibility Repeat for weeks 2, 3 & 4. The volume of work (sets x reps.) increases each subsequent week over the course of the 4-week program. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs, Back, Biceps & Core
Est. 0 min
9 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
1 Set
Day 2
Chest, Shoulders, Triceps
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Day 3
Cardio
Est. 0 min
3 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Walking
3 Sets
Day 4
Legs, Back, Biceps & Core
Est. 0 min
8 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Day 5
Chest, Shoulders, Triceps
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 6
Mix
Est. 0 min
5 exercises
Treadmill Running
1 Set
Barbell Bench Press
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 7
Foam Roll & Flexibility
Est. 0 min
12 exercises
Arm Circles
1 Set x 10 Reps
Back Bend
1 Set x 10 Reps
Roll Down
1 Set x 5 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Kneeling Hip Flexor
1 Set x 8 Reps
Ab Roll
1 Set x 8 Reps
Knees to Chest Hug
1 Set x 8 Reps
Scorpion
1 Set x 6 Reps
Push-Up to Side Plank
1 Set x 6 Reps
Bodyweight Rear Lunge
1 Set x 8 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Abdominal Hip Roll
1 Set x 8 Reps
Day 8
Legs, Back, Biceps & Core
Est. 0 min
6 exercises
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 9
Chest, Shoulders, Triceps
Est. 0 min
6 exercises
Dumbbell Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 10
Cardio
Est. 0 min
2 exercises
Rowing
1 Set
Indoor Cycling
1 Set
Day 11
Legs, Back, Biceps & Core
Est. 0 min
9 exercises
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Dumbbell Squat
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,8 Reps
Plank
1 Set
Dumbbell Lunge
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
Weight Plate Russian Twist
3 Sets x 10,8,8 Reps
Weighted Crunch
3 Sets x 10,8,8 Reps
Dumbbell Deadlift
3 Sets x 10,8,8 Reps
Day 12
Chest, Shoulders, Triceps
Est. 0 min
7 exercises
Dumbbell See Saw Press
3 Sets x 10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,8 Reps
Push-Up
1 Set x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Bench Dip
3 Sets x 10,8,8 Reps
Dumbbell Bench Press
3 Sets x 10,8,8 Reps
Dumbbell Alternating Kickback
3 Sets x 10,8,8 Reps
Day 13
Cardio
Est. 0 min
2 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Day 14
Foam Roll & Flexibility
Est. 0 min
13 exercises
Back Bend
1 Set x 10 Reps
Ab Roll
1 Set x 10 Reps
Push-Up to Side Plank
1 Set x 7 Reps
Roll Down
1 Set x 6 Reps
Abdominal Hip Roll
1 Set x 10 Reps
Bodyweight Rear Lunge
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Kneeling Hip Flexor
1 Set x 10 Reps
Scorpion
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 15
Legs, Back, Biceps & Core
Est. 0 min
9 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Plank
1 Set
Dumbbell One-Arm Row
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Day 16
Chest, Shoulders, Triceps
Est. 0 min
6 exercises
Dumbbell Arnold Press
3 Sets x 10,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,8 Reps
Dumbbell Fly
3 Sets x 10,10,8 Reps
Bench Dip
3 Sets x 10,10,8 Reps
Dumbbell Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Tricep Kickback
3 Sets x 10,10,8 Reps
Day 17
Cardio
Est. 0 min
2 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Day 18
Legs, Back, Biceps & Core
Est. 0 min
9 exercises
Weight Plate Russian Twist
3 Sets x 10,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 10,10,8 Reps
Weighted Crunch
3 Sets x 10,10,8 Reps
Dumbbell Deadlift
3 Sets x 10,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 10,10,8 Reps
Dumbbell Squat
3 Sets x 10,10,8 Reps
Plank
1 Set
Dumbbell Lunge
3 Sets x 10,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,10,8 Reps
Day 19
Chest, Shoulders, Triceps
Est. 0 min
7 exercises
Push-Up
1 Set x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 20
Cardio
Est. 0 min
2 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Day 21
Foam Roll & Flexibility
Est. 0 min
12 exercises
Dynamic Chest Stretch
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Kneeling Hip Flexor
1 Set x 10 Reps
Scorpion
1 Set x 8 Reps
Back Bend
1 Set x 10 Reps
Ab Roll
1 Set x 10 Reps
Push-Up to Side Plank
1 Set x 7 Reps
Roll Down
1 Set x 6 Reps
Abdominal Hip Roll
1 Set x 10 Reps
Bodyweight Rear Lunge
1 Set x 8 Reps
Day 22
Legs, Back, Biceps & Core
Est. 0 min
9 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Plank
1 Set
Dumbbell One-Arm Row
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Day 23
Chest, Shoulders, Triceps
Est. 0 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Day 24
Cardio
Est. 0 min
2 exercises
Indoor Cycling
1 Set
Step Machine
1 Set
Day 25
Legs, Back, Biceps & Core
Est. 0 min
9 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Plank
1 Set
Dumbbell One-Arm Row
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 26
Chest, Shoulders, Triceps
Est. 0 min
7 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Push-Up
1 Set x 10 Reps
Day 27
Cardio
Est. 0 min
2 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Day 28
Foam Roll & Flexibility
Est. 0 min
12 exercises
Arm Circles
1 Set x 12 Reps
Back Bend
1 Set x 12 Reps
Roll Down
1 Set x 6 Reps
Dynamic Chest Stretch
1 Set x 12 Reps
Kneeling Hip Flexor
1 Set x 12 Reps
Ab Roll
1 Set x 12 Reps
Abdominal Hip Roll
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Scorpion
1 Set x 8 Reps
Push-Up to Side Plank
1 Set x 8 Reps
Bodyweight Rear Lunge
1 Set x 8 Reps
Extended Arm Child Pose
1 Set x 12 Reps
