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15% Body Fat Cut- Upper/Lower 4-day - JEFIT

15% Body Fat Cut- Upper/Lower 4-day banner

15% Body Fat Cut- Upper/Lower 4-day

Cutting

Intermediate

None

Plan Details

The 15% Body Fat Cut- Upper/Lower 4-day routine by Mlister1983 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

This is my newly created workout. After losing 124 lbs while on Zepbound from 316lbs down to 192lbs I created this routine to use with a 1800 calorie diet for cutting in 6-8 week blocks while taking a 1-2 week 2300 calorie maintenance break in between sessions to help me finalize my last stretch of weight-loss goal of 15% Body Fat. After I complete my goal I will adjust the routine to fit for my bulking goals.

Routine detail

Sun

Rest Day

Est. 0 min

0 exercises

This day is empty

Mon

Upper Body A

Est. 0 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10,6,10,10,10 Reps

Machine Assisted Pull-Up (Hammer Grip) Demonstration

Machine Assisted Pull-Up (Hammer Grip)

4 Sets x 8,12,12,12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 6,12,12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8,10,10,10 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Tue

Lower Body/Core

Est. 0 min

6 exercises

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10,6,12,12,12 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 8,12,12,12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

2 Sets x 15 Reps

Walking Demonstration

Walking

1 Set

Wed

Active Recovery

Est. 0 min

0 exercises

This day is empty

Thu

Upper Body B

Est. 0 min

7 exercises

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

5 Sets x 10,6,12,12,12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8,12,12,12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 6,12,12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8,10,10,10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

2 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

2 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Lower Body/Core

Est. 0 min

6 exercises

Barbell Hack Squat Demonstration

Barbell Hack Squat

5 Sets x 10,6,12,12,12 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 8,12,12,12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

2 Sets x 15 Reps

Walking Demonstration

Walking

1 Set

Sat

Rest Day

Est. 0 min

0 exercises

This day is empty