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New Year
Cutting
Intermediate
Machine strength
Plan Details
The New Year routine by PowerPT is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest Day
Est. 75 min
10 exercises
Dumbbell Fly
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Arms & Shoulders
Est. 114 min
17 exercises
EZ Bar Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Barbell Hang Clean
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Day 3
Back & Legs
Est. 92 min
14 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 4
Abs
Est. 44 min
10 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Janda Sit-Up
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
