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Training For Muscle Definition
Cutting
Intermediate
Machine strength
Plan Details
The Training For Muscle Definition routine by w_omega is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Chest, Shoulders and Triceps
Est. 87 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 3
Abs and Legs
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 14 Reps
Day 4
Back and Biceps
Est. 66 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16 Reps
Day 5
Chest, Shoulders and Triceps
Est. 87 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 6
Abs and Legs
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 14 Reps
Day 7
Back and Biceps
Est. 66 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16 Reps
Day 8
Week 2
Est. 0 min
0 exercises
This day is empty
Day 9
Chest, Shoulders and Triceps
Est. 96 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Barbell Tricep Extension
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 10
Abs and Legs
Est. 88 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Reverse Crunch
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 11
Back and Biceps
Est. 76 min
9 exercises
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16 Reps
Day 12
Chest, Shoulders and Triceps
Est. 96 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Barbell Tricep Extension
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 13
Abs and Legs
Est. 88 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Reverse Crunch
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 14
Back and Biceps
Est. 76 min
9 exercises
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16 Reps
Day 15
Week 3
Est. 0 min
0 exercises
This day is empty
Day 16
Chest, Shoulders and Triceps
Est. 124 min
16 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Barbell Tricep Extension
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Day 17
Abs and Legs
Est. 95 min
12 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Day 18
Back and Biceps
Est. 77 min
11 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Day 19
Chest, Shoulders and Triceps
Est. 124 min
16 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Barbell Tricep Extension
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Day 20
Abs and Legs
Est. 95 min
12 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Day 21
Back and Biceps
Est. 77 min
11 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Day 22
Week 4
Est. 0 min
0 exercises
This day is empty
Day 23
Chest, Shoulders and Triceps
Est. 170 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Day 24
Abs and Legs
Est. 133 min
12 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Day 25
Back and Biceps
Est. 107 min
11 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Day 26
Chest, Shoulders and Triceps
Est. 170 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Day 27
Abs and Legs
Est. 133 min
12 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Day 28
Back and Biceps
Est. 107 min
11 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
