Project Fitness
Cutting
Intermediate
Machine strength
Plan Details
The Project Fitness routine by Fgroia is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Focused on loosing fat, 5 day workout, the fifth day is used to work our weekest muscles plus ABS, in my case is biceptricep.
Routine detail
Day 1
LEGS TRICEP CALVES
Est. 93 min
11 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbell Standing One Leg Calf Raise
3 Sets x 10 Reps
Running
1 Set
Day 2
BACK FOREARMS ABS
Est. 139 min
11 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Running
1 Set
Day 3
CHEST DELTOID
Est. 84 min
8 exercises
Cable Flat Bench Fly
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Running
1 Set
Day 4
LEGS BICEP CALVES
Est. 128 min
10 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbell Standing One Leg Calf Raise
3 Sets x 10 Reps
Running
1 Set
Day 5
BICEP TRICEP ABS
Est. 91 min
10 exercises
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Running
1 Set
