bulk cut volume
Sport
Beginner
Machine strength
Plan Details
The bulk cut volume routine by ccaicedo1191 is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Stretch before and after each session. The first 3 days are supposed to be done with a comfortable weight that you are able to rep 20x without cutoff each has a superset with a less intensity exercise. Last day is for PR and every weight exercise is supposed to be done as a pyramid maxing out with 6 reps on the last set. The beginning unweighted exercise is to be done till fatigue. EVERYDAY IS AB DAY and cardio can be done on rest days or every day. If cardio is done on routine days, is to be done after the end of routine before stretching
Routine detail
Mon
Chest and back
Est. 181 min
18 exercises
Barbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 20 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 20 Reps
Push-Up
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Wed
arms
Est. 240 min
25 exercises
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 20 Reps
Barbell Reverse Curl
4 Sets x 20 Reps
Fri
LEGS!!!
Est. 113 min
10 exercises
Barbell Squat
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Hack Squat
4 Sets x 20 Reps
Hack Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Sun
RANDOM
Est. 112 min
21 exercises
Dumbbell Deep Push-Up
1 Set x 40 Reps
Barbell Bench Press
3 Sets x 10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Barbell Decline Bench Press
3 Sets x 10,8,6 Reps
Pull-Up
1 Set x 40 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Barbell Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Weighted Tricep Dip
3 Sets x 40 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,6 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,6 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10,8,6 Reps
Machine Leg Extension
3 Sets x 10,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10,8,6 Reps
Machine Leg Press
3 Sets x 10,8,6 Reps
EZ Bar Curl
3 Sets x 10,8,6 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
