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7 DAY BADASS PLAN
Cutting
Intermediate
Body
Plan Details
The 7 DAY BADASS PLAN routine by ReneeRochelMoise is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Pro tip: Listen to metal.
Routine detail
Mon
Legs and Abs
Est. 97 min
12 exercises
Running
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Tue
HOME - Upper Body / Core
Est. 69 min
9 exercises
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Vertical Leg Situp
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 40 Reps
Tiger Tricep Pushup
3 Sets x 20 Reps
Leg Lift Extensions
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Mountain Climber
3 Sets x 40 Reps
Plank
3 Sets
Wed
Back and Biceps
Est. 85 min
8 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Rotational Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Rowing
1 Set
Thu
Legs and Glutes
Est. 72 min
9 exercises
Running
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Fri
Chest and Triceps
Est. 90 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Bench Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 10 Reps
Sat
HOME - Lower Body / Core
Est. 90 min
11 exercises
Vertical Leg Situp
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 40 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Leg Lift Extensions
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Mountain Climber
3 Sets x 40 Reps
Bodyweight Squat
3 Sets x 20 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 20 Reps
Bridge
3 Sets
Sun
Shoulders and Abs
Est. 98 min
11 exercises
Elliptical Training
1 Set
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Toe Touches
3 Sets x 20 Reps
Scissor Kick
3 Sets x 30 Reps
