Kanye’s workout plan
Cutting
Intermediate
None
Plan Details
The Kanye’s workout plan routine by g1zmo93213 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Weeks 4-6 4-muscle groups split Isolation exercises presented Incorporating calisthenics Barbells & Dumbbells
Routine detail
Day 1
Back - Biceps -Forearms- 2026
Est. 0 min
25 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8,8,8,12 Reps
Dumbbell Zottman Curl
3 Sets x 8,10,8 Reps
Dumbbell Wood Chop
4 Sets x 8,10,8,8 Reps
Chin-Up (Mixed Grip)
3 Sets x 7,8,8 Reps
Dumbbell Seated Side Bend
3 Sets x 8,10,12 Reps
One-Arm Hang
3 Sets
Pull-Up (Hammer Grip)
3 Sets x 5,8,8 Reps
Barbell Curl
4 Sets x 8,8,8,4 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 6,8,6,5 Reps
Decline Bench Leg Raise with Hip Thrust
5 Sets x 21,26,20,20,15 Reps
Pull-Up
4 Sets x 8,8,6,2 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8,4,15,15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20,20,8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8,10,10,15 Reps
Dumbbell Concentration Curl
4 Sets x 8,10,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 8,10,12,12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10,8,6,6 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Day 2
Shoulders Traps
Est. 0 min
16 exercises
Dumbbell Front Raise
4 Sets x 8,10,12,12 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 8,10,12,8 Reps
One-Arm Hang
4 Sets
Dumbbell Hammer Shoulder Press
4 Sets x 8,10,12,8 Reps
Dumbbell Alternating Press
4 Sets x 8,10,12,12 Reps
Hanging Knee Raise
3 Sets x 6,8,6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8,10,12,12 Reps
Dumbbell Upright Row
4 Sets x 8,10,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,10,12 Reps
Dumbbell Wood Chop
4 Sets x 8,10,8,8 Reps
Barbell Shoulder Press
4 Sets x 8,10,12,12 Reps
Barbell Upright Row
3 Sets x 8,10,12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8,10,12 Reps
Barbell Clean and Jerk
3 Sets x 8,10,12 Reps
Day 3
CHEST ONLY 11/2025
Est. 0 min
9 exercises
Dumbbell Bench Press
5 Sets x 12,10,8,8,8 Reps
Dumbbell Fly
4 Sets x 12,10,8,12 Reps
Dumbbell Seated Tricep Press
4 Sets x 8,10,12,6 Reps
Dumbbell Seated Side Bend
4 Sets x 8,10,12,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,12 Reps
Bench Dip
3 Sets x 8,10,12 Reps
Dumbbell Tricep Extension
4 Sets x 8,10,6,6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 5,5,3 Reps
Decline Bench Leg Raise
4 Sets x 12,12,12,8 Reps
Day 4
Triceps ONLY
Est. 0 min
8 exercises
Dumbbell One-Arm Tricep Extension
4 Sets x 8,12,2,12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12,8,10,15 Reps
Dumbbell Tricep Extension
4 Sets x 8,10,6,6 Reps
Dumbbell Wood Chop
4 Sets x 8,10,8,8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8,10,12,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,10,12,8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8,10,12,8 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Day 5
LEG DAY Calves Abs
Est. 0 min
8 exercises
Dumbbell Lunge
4 Sets x 8,8,8,12 Reps
Kettlebell Swing
4 Sets x 8,10,12,15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8,10,12,15 Reps
Kettlebell Goblet Squat
4 Sets x 8,8,10,12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15,8,12 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Weighted Side Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 20,25,30 Reps
Day 6
stretches
Est. 0 min
10 exercises
Overhead Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Toe Touch Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 1,8,8 Reps
Hip Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 1,8,8 Reps
Hamstring Stretch
3 Sets x 0,0,8 Reps
Day 7
ABS DAY 11/2025
Est. 0 min
12 exercises
Decline Crunch
3 Sets x 8,20,20 Reps
Plank with Shoulder Taps
3 Sets x 60,60,55 Reps
Straight Arm Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20,25,30 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 10,8,8 Reps
Mountain Climber
3 Sets x 40,35,30 Reps
Dumbbell Side Bend
3 Sets x 15,8,10 Reps
Bench Weighted Decline Crunch
3 Sets x 30,30,10 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Dumbbell Wood Chop
3 Sets x 8,10,8 Reps
Day 8
MISC
Est. 0 min
18 exercises
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8,10,6,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10,10,10,4 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,8,10,12,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8,10,12,6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8,15,8,10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 5,5,3,12 Reps
EZ Bar French Press
4 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15,8,10,12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Plank with Shoulder Taps
3 Sets x 60,60,55 Reps
Plank
3 Sets
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Seated Crunch
4 Sets x 15,12,10,8 Reps
