8 Week Training PT1
Cutting
Beginner
Machine strength
Plan Details
The 8 Week Training PT1 routine by abetteryou is a 31 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Each week I will add more as I come up to that week on my own.
Routine detail
Day 1
Legs
Est. 40 min
5 exercises
Machine Leg Press
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Seated Hamstring Curl
3 Sets x 20 Reps
Day 2
Chest & Triceps
Est. 44 min
6 exercises
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Chest Press
3 Sets x 20 Reps
Straight Arm Pullover
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Over Head Tricep Extension
3 Sets x 20 Reps
Cabel Tricep Pulldown
3 Sets x 20 Reps
Day 4
Back & Bicep
Est. 47 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 20 Reps
Bent Over Row
3 Sets x 20 Reps
Machine Back Extension
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Straight Arm Pulldown
3 Sets x 20 Reps
Day 5
Shoulders & Abs
Est. 55 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 20 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Day 7
LEGS
Est. 108 min
8 exercises
Machine Seated Leg Curl
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Walking
1 Set
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 30 Reps
Dumbell Squat
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Machine Leg Press
3 Sets x 50 Reps
Day 8
Chest & Triceps
Est. 76 min
6 exercises
Walking
1 Set
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Chest Press
3 Sets x 20 Reps
Straight Arm Pullover
9 Sets x 7 Reps
Cabel Tricep Pulldown
3 Sets x 25 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 25 Reps
Day 9
Shoulders
Est. 92 min
13 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Bent Over Lateral Rise
2 Sets x 10 Reps
Walking
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Bent Over Lateral Rise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 11
Legs
Est. 100 min
11 exercises
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 10 Reps
Weighted Ball Squats
1 Set x 20 Reps
Walking
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Press
5 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Weighted Ball Squats
3 Sets x 20 Reps
Day 13
Legs
Est. 102 min
9 exercises
Machine Leg Extension
1 Set x 10 Reps
Smith Machine Squat
1 Set x 10 Reps
Weighted Ball Squats
1 Set x 10 Reps
Dumbbell Squat
1 Set x 10 Reps
Walking
1 Set
Machine Leg Extension
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 20 Reps
Weighted Ball Squats
4 Sets x 20 Reps
Dumbbell Squat
4 Sets x 2 Reps
Day 13
Back & Bicep
Est. 72 min
13 exercises
Machine Lat Pulldown (Reverse Grip)
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Bent Over Row
1 Set x 10 Reps
machine row
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
Walking
1 Set
Machine Lat Pulldown (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Bent Over Row
3 Sets x 20 Reps
machine row
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Day 15
Chest & Tricep
Est. 144 min
17 exercises
Dumbbell Chest Press
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Straight Arm Pullover
2 Sets x 10 Reps
Over Head Tricep Extension
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Machine Seated Tricep Dip
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Ab Twist
2 Sets x 10 Reps
Walking
1 Set
Dumbbell Chest Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Straight Arm Pullover
3 Sets x 20 Reps
Over Head Tricep Extension
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Machine Seated Tricep Dip
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Ab Twist
1 Set x 150 Reps
Day 16
Back & Bicep
Est. 142 min
17 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 10 Reps
Bent Over Row
1 Set x 10 Reps
Cable Rope Lat Pulldown
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Barbell Spider Curl
1 Set x 10 Reps
Dumbbell One-Arm Seated Curl
1 Set x 10 Reps
Reverse Crunch
1 Set x 10 Reps
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Bent Over Row
3 Sets x 20 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 50 Reps
Day 18
Shoulders & Abs
Est. 127 min
13 exercises
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Side Lat Ride (machine)
1 Set x 8 Reps
Ab Twist
1 Set x 8 Reps
Weighted sit up (with ball)
1 Set x 8 Reps
Walking
1 Set
Dumbbell Lateral Raise
3 Sets x 18 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 18 Reps
Side Lat Ride (machine)
7 Sets x 15 Reps
Ab Twist
1 Set x 200 Reps
Weighted sit up (with ball)
3 Sets x 25 Reps
Day 19
LEGS & ABS
Est. 136 min
16 exercises
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
VERTICAL LEG PRESS
2 Sets x 8 Reps
SIDE LUNGE
2 Sets x 8 Reps
WALL SQUAT
2 Sets
TIMED PLANK
2 Sets
Walking
1 Set
Machine Leg Extension
1 Set x 100 Reps
Machine Leg Press
3 Sets x 30 Reps
VERTICAL LEG PRESS
3 Sets x 30 Reps
SIDE LUNGE
3 Sets x 30 Reps
WALL SQUAT
2 Sets
WALL SQUAT
2 Sets
TIMED PLANK
4 Sets
TIMED PLANK
4 Sets
TIMED PLANK
2 Sets
Day 22
CHEST & TRICEPS
Est. 136 min
14 exercises
Dumbbell Chest Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cabel Tricep Pulldown
2 Sets x 10 Reps
Over Head Tricep Extension
2 Sets x 10 Reps
Walking
1 Set
Dumbbell Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cabel Tricep Pulldown
4 Sets x 12 Reps
Over Head Tricep Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 23
SHOULDERS & ABS
Est. 152 min
14 exercises
Ab Twist
1 Set x 300 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Side Lat Ride (machine)
1 Set x 10 Reps
BENT OVER REAR DELT
1 Set x 10 Reps
Cable Front Raise
1 Set x 10 Reps
Cable Upright Row
1 Set x 10 Reps
Walking
1 Set
Ab Twist
1 Set x 300 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Side Lat Ride (machine)
3 Sets x 12 Reps
BENT OVER REAR DELT
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 25
BACK & BICEP
Est. 97 min
8 exercises
Walking
1 Set
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Bent Over Row
4 Sets x 15 Reps
One Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Straight Bar Curl
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Ab Twist
2 Sets x 100 Reps
Day 26
LEGS & ABS
Est. 96 min
8 exercises
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 85 Reps
Wide Leg Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Narrow Leg Squat
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Walking
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Day 28
Tricep & Abs
Est. 49 min
6 exercises
Walking
1 Set
Tricep Dip
3 Sets x 20 Reps
Cabel Tricep Pulldown
4 Sets x 20 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 20 Reps
Ab Swing
3 Sets x 20 Reps
Day 30
Shoulders and Abs
Est. 138 min
14 exercises
Walking
1 Set
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Side Arm Rise
1 Set x 8 Reps
Side Lat Ride (machine)
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Rear Delt
1 Set x 8 Reps
Ab Swing
1 Set x 8 Reps
Walking
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Side Arm Rise
3 Sets x 12 Reps
Side Lat Ride (machine)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Rear Delt
7 Sets x 15 Reps
Ab Swing
3 Sets x 12 Reps
Day 32
Chest & Triceps
Est. 92 min
14 exercises
Walking
1 Set
Stability Ball V-Up
1 Set x 8 Reps
Dumbbell Chest Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cabel Tricep Pulldown
1 Set x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 8 Reps
Walking
1 Set
Dumbbell Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cabel Tricep Pulldown
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Day 33
Legs and Abs
Est. 50 min
18 exercises
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Toe Taps
1 Set x 45 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Toe Taps
1 Set x 45 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Toe Taps
1 Set x 45 Reps
Stability Ball V-Up
1 Set x 10 Reps
Plank
1 Set
Jump Squat
1 Set x 20 Reps
Stability Ball V-Up
1 Set x 10 Reps
Plank
1 Set
Jump Squat
1 Set x 20 Reps
Stability Ball V-Up
1 Set x 10 Reps
Plank
1 Set
Jump Squat
1 Set x 20 Reps
Day 34
Back & Bicep
Est. 80 min
27 exercises
Pull-Up
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Jumping Jack
1 Set x 30 Reps
Pull-Up
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Jumping Jack
1 Set x 30 Reps
Pull-Up
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Jumping Jack
1 Set x 30 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Toe Taps
1 Set x 50 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Toe Taps
1 Set x 50 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Toe Taps
1 Set x 50 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Cable Standing Curl
1 Set x 8 Reps
Toe Taps
1 Set x 60 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Cable Standing Curl
1 Set x 8 Reps
Toe Taps
1 Set x 60 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Cable Standing Curl
1 Set x 8 Reps
Toe Taps
1 Set x 60 Reps
Day 37
Shoulder
Est. 52 min
18 exercises
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Side Lat Ride (machine)
1 Set x 8 Reps
Toe Taps
1 Set x 50 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Side Lat Ride (machine)
1 Set x 8 Reps
Toe Taps
1 Set x 50 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Side Lat Ride (machine)
1 Set x 8 Reps
Toe Taps
1 Set x 50 Reps
Cable Front Raise
1 Set x 8 Reps
Dumbbell Upright Row
1 Set x 8 Reps
Jumping Jack
1 Set x 30 Reps
Cable Front Raise
1 Set x 8 Reps
Dumbbell Upright Row
1 Set x 8 Reps
Jumping Jack
1 Set x 30 Reps
Cable Front Raise
1 Set x 8 Reps
Dumbbell Upright Row
1 Set x 8 Reps
Toe Taps
1 Set x 50 Reps
Day 38
Chest & Tricep
Est. 40 min
18 exercises
Dumbbell Chest Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Dumbbell Chest Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Dumbbell Chest Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Cabel Tricep Pulldown
1 Set x 8 Reps
Over Head Tricep Extension
1 Set x 8 Reps
Tricep Dip
1 Set x 8 Reps
Cabel Tricep Pulldown
1 Set x 8 Reps
Over Head Tricep Extension
1 Set x 8 Reps
Tricep Dip
1 Set x 8 Reps
Cabel Tricep Pulldown
1 Set x 8 Reps
Over Head Tricep Extension
1 Set x 8 Reps
Tricep Dip
1 Set x 8 Reps
Day 40
Legs
Est. 31 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Ab Twist
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Day 41
Back and Bicep
Est. 35 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Day 42
Chest & Tricep
Est. 24 min
6 exercises
Cable Ab Twist
3 Sets x 8 Reps
Dumbbell Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Tricep Dip
3 Sets x 8 Reps
incline reverse crunch
3 Sets x 8 Reps
Day 44
Back & Bicep
Est. 75 min
15 exercises
incline reverse crunch
1 Set x 8 Reps
Pull-Up
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell Bent-Over Row
1 Set x 8 Reps
Cable Dual Overhead Curl
1 Set x 8 Reps
Walking
1 Set
incline reverse crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
incline reverse crunch
3 Sets x 8 Reps
Walking
1 Set
Day 45
Shoulders
Est. 60 min
15 exercises
Parallel Bar Hip Raise
1 Set x 8 Reps
Smith Machine Shoulder Press
1 Set x 8 Reps
Side Lat Ride (machine)
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Rope Deltoid Row
1 Set x 8 Reps
Cable Front Raise
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 8 Reps
Walking
1 Set
Parallel Bar Hip Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Side Lat Ride (machine)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 120
JUST CARDIO
Est. 40 min
4 exercises
Walking
1 Set
Road Cycling
1 Set
Glute Kickback Leg Machine
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
