C Lutz Intermediate 7 weeks
General
Intermediate
Dumbbell
Plan Details
The C Lutz Intermediate 7 weeks routine by StiffBoard is a 27 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Connor Lutz Intermediate program, http://www.clutztraining.com Warm up sets are not included in the routine, make sure to not skip warm up! Use this routine with the excel sheet at http://www.clutztraining.com, and make sure to donate :). It's worth it, this is the best and most fun program I have yet followed. Also, read the manual, a couple of times. Keep the DB flies around 5-10 % of your bench max. End the workout with 50 reps of upper back work. Some days got several upper back/shoulder exercises, choose two of your liking and do a total of 50 reps.
Routine detail
Day 1
Week1 Day1 Monday
Est. 55 min
7 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 7 Reps
Barbell Bench Press
2 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 2
Week1 Day2 Wednesday
Est. 64 min
9 exercises
Barbell Front Squat
4 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Deadlift
8 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 3
Week1 Day3 Friday
Est. 51 min
7 exercises
Barbell Squat
6 Sets x 2 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Day 4
Week1 Day4 Saturday
Est. 45 min
8 exercises
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Day 5
Week2 Day1 Monday
Est. 50 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Bench Press
5 Sets x 6 Reps
Barbell Bench Press
3 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 6
Week2 Day2 Wednesday
Est. 60 min
9 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Bench Press
1 Set x 7 Reps
Barbell Deadlift
7 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 7
Week2 Day3 Friday
Est. 47 min
7 exercises
Barbell Squat
4 Sets x 3 Reps
Barbell Bench Press
5 Sets x 2 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Day 8
Week2 Day4 Saturday
Est. 49 min
9 exercises
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
2 Sets x 3 Reps
Barbell Bench Press
3 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Day 9
Week3 Day1 Monday
Est. 58 min
6 exercises
Barbell Squat
6 Sets x 4 Reps
Barbell Bench Press
5 Sets x 7 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 10
Week3 Day2 Wednesday
Est. 67 min
10 exercises
Barbell Front Squat
4 Sets x 4 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
1 Set x 7 Reps
Barbell Deadlift
6 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 6 Reps
Day 11
Week3 Day3 Friday
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deadlift
4 Sets x 4 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Day 12
Week3 Day4 Saturday
Est. 58 min
9 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Deadlift
2 Sets x 2 Reps
Barbell Bench Press
3 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 13
Week4 Day1 Monday
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Bench Press
5 Sets x 6 Reps
Barbell Bench Press
2 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Day 14
Week4 Day2 Wednesday
Est. 57 min
8 exercises
Barbell Front Squat
4 Sets x 3 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Bench Press
1 Set x 7 Reps
Barbell Deadlift
8 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 15
Week4 Day3 Friday
Est. 66 min
10 exercises
Barbell Squat
2 Sets x 3 Reps
Barbell Squat
2 Sets x 2 Reps
Barbell Squat
2 Sets x 5 Reps
Barbell Bench Press
5 Sets x 2 Reps
Barbell Deadlift
3 Sets x 4 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Day 16
Week4 Day4 Saturday
Est. 63 min
9 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Deadlift
2 Sets x 2 Reps
Barbell Bench Press
3 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Day 17
Week5 Day1 Monday
Est. 60 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 5 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Day 18
Week5 Day2 Wednesday
Est. 55 min
10 exercises
Barbell Front Squat
4 Sets x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
2 Sets x 4 Reps
Barbell Deadlift
6 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 19
Week5 Day3 Friday
Est. 66 min
12 exercises
Barbell Squat
2 Sets x 3 Reps
Barbell Squat
2 Sets x 2 Reps
Barbell Squat
2 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Deadlift
4 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Day 20
Week5 Day4 Saturday
Est. 54 min
8 exercises
Barbell Deadlift
1 Set x 2 Reps
Barbell Deadlift
2 Sets x 1 Reps
Barbell Bench Press
4 Sets x 1 Reps
Barbell Bench Press
3 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Day 21
Week6 Day1 Monday
Est. 53 min
7 exercises
Barbell Squat
6 Sets x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
2 Sets x 4 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 22
Week6 Day2 Wednesday
Est. 54 min
10 exercises
Barbell Front Squat
5 Sets x 2 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
2 Sets x 1 Reps
Barbell Bench Press
2 Sets x 3 Reps
Barbell Deadlift
4 Sets x 2 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 23
Week6 Day3 Friday
Est. 55 min
11 exercises
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
2 Sets x 2 Reps
Barbell Squat
2 Sets x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 5 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Day 24
Week6 Day4 Saturday
Est. 43 min
7 exercises
Barbell Deadlift
3 Sets x 1 Reps
Barbell Bench Press
4 Sets x 1 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Day 25
Week7 Day1 Monday
Est. 14 min
3 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Day 26
Week7 Day2 Thursday
Est. 10 min
2 exercises
Barbell Squat
3 Sets x 1 Reps
Barbell Bench Press
3 Sets x 1 Reps
Day 27
Week7 Day3 Saturday
Est. 14 min
3 exercises
Barbell Squat
3 Sets x 1 Reps
Barbell Bench Press
3 Sets x 1 Reps
Barbell Deadlift
3 Sets x 1 Reps
