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5 Day Weight Split
Cutting
Intermediate
Machine strength
Plan Details
The 5 Day Weight Split routine by OCDee_79 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Low rep/heavy weight High rep/low weight
Routine detail
Mon
HEAVY: Quads | Chest
Est. 53 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Toe Touches
1 Set x 40 Reps
Tue
HEAVY: Back | Triceps | Abs
Est. 49 min
7 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Scissor Kick
1 Set x 40 Reps
Wed
LIGHT: Shoulders | Quads | Hams | Calves
Est. 50 min
7 exercises
Cable External Rotation
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Plank w/alt leg raise
1 Set x 40 Reps
Fri
LIGHT: Back | Chest | Abs
Est. 65 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Weight Plate Russian Twist
1 Set x 40 Reps
Sat
HEAVY: Arms | Calves | Abs
Est. 51 min
7 exercises
EZ Bar Tricep Extension (Close Grip)
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Rolling Plank
1 Set x 40 Reps
