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Iron Druid
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Iron Druid routine by Jason.Jones is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The Iron Druid workout plan spans six days and targets different muscle groups each day to maximize muscle retention and fat loss. Each session is designed to be comprehensive, ensuring that all muscle groups receive adequate attention while promoting calorie expenditure.
Routine detail
Day 1
Chest and Tris
Est. 117 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 2
Legs
Est. 71 min
11 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Cybex Squat Press
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Glute Drive
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 3
Shoulders
Est. 106 min
8 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Rowing
1 Set
Day 4
Back and Biceps
Est. 83 min
13 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Landmine row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 5
Legs
Est. 75 min
12 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Glute Drive
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Shoulders
Est. 119 min
10 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Step Machine
1 Set
