Loading...
x 7 DAYS PER WEEK
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The x 7 DAYS PER WEEK routine by vikaspan is a 11 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
training everyday focusing on muscles buildup. it includes cardio, HIIT, cycling and all muscle groups. this is for those who hate to take breaks in between exercise days.
Routine detail
Mon
CHEST
Est. 205 min
27 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tue
BACK + GLUTES
Est. 215 min
26 exercises
Cable Pulldown (Underhand)
4 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable One-Arm Seated Row
6 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl Against an Incline
7 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
6 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Wed
BICEPS + triceps
Est. 167 min
21 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
8 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Thu
legs + forearms
Est. 240 min
25 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Leg Press
8 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
8 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Machine Seated Leg Curl
7 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Walking
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Smith Machine Bench Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Fri
Mixed workout
Est. 97 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sat
ABS + GLUTES
Est. 107 min
19 exercises
Air Bike
4 Sets x 8 Reps
Bridge
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
1 Set
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Dumbbell Side Bend
3 Sets x 8 Reps
Sat
cycling day
Est. 62 min
1 exercise
Road Cycling
1 Set
Sun
BACK + SHOULDERS
Est. 240 min
23 exercises
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
10 Sets x 8 Reps
Elliptical Training
1 Set
Smith Machine Shrug
9 Sets x 8 Reps
Smith Machine Shoulder Press
8 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Any
running
Est. 240 min
20 exercises
Running
1 Set
Cable Side Bend
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Elliptical Training
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Road Cycling
1 Set
Walking
1 Set
Any
Workout Day #9
Est. 106 min
17 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Smith Machine Squat
2 Sets x 8 Reps
Machine Leg Press (Wide Stance)
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable One-Arm Seated Row
2 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Workout Day #10
Est. 60 min
9 exercises
Push-Up
5 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
4 Sets x 8 Reps
Alternating Leg Bridge
4 Sets x 8 Reps
