Upper/Lower - Low Reps High Weights

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3 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Hit each muscle group twice per week - 5x6 per workout

Warm each muscle group on an empty weight before doing each workout with max load.

Lifting 80% max weight per all sets.

Day 2
Day 4
Day 1
Day 3

Upper Body 14 exercises, 1 hr 19 mins

Dynamic Chest Stretch	1x15 reps	rest: 60s
Assisted Chest Stretch	1x15 reps	rest: 60s
Chest and Shoulder Stretch	1x15 reps	rest: 60s
Upward Stretch	1x15 reps	rest: 60s
Side Wrist Pull	1x15 reps	rest: 60s
Shoulder Rotation	1x15 reps	rest: 60s
Arm Circles	1x15 reps	rest: 60s
Push-Up	1x15 reps	rest: 60s
Barbell Bench Press	6x5 reps	rest: 60s
Dumbbell Lateral Raise	6x5 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	4x8 reps	rest: 60s

Lower Body 11 exercises, 59 mins

Posterior Lower Leg Stretch	1x15 reps	rest: 60s
Glute Stretch	1x15 reps	rest: 60s
Knee Across the Body	1x15 reps	rest: 60s
All Fours Quad Stretch	1x15 reps	rest: 60s
Mountain Climber	1x15 reps	rest: 60s
Seated Wide Angle Pose	1x15 reps	rest: 60s
Flutter Kick	4x5 reps	rest: 60s
Bridge	4x8 reps	rest: 60s
Barbell 1/2 Squat	6x5 reps	rest: 60s
Dumbbell Step-Up	6x5 reps	rest: 60s
Single-Leg Calf Raise	1x15 reps	rest: 60s

Upper Body 14 exercises, 1 hr 19 mins

Dynamic Chest Stretch	1x15 reps	rest: 60s
Assisted Chest Stretch	1x15 reps	rest: 60s
Chest and Shoulder Stretch	1x15 reps	rest: 60s
Upward Stretch	1x15 reps	rest: 60s
Side Wrist Pull	1x15 reps	rest: 60s
Shoulder Rotation	1x15 reps	rest: 60s
Arm Circles	1x15 reps	rest: 60s
Push-Up	1x15 reps	rest: 60s
Barbell Incline Bench Press	6x5 reps	rest: 60s
Dumbbell Front Raise	6x5 reps	rest: 60s
Kettlebell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x8 reps	rest: 60s

Lower Body 11 exercises, 1 hr 4 mins

Posterior Lower Leg Stretch	1x15 reps	rest: 60s
Glute Stretch	1x15 reps	rest: 60s
Knee Across the Body	1x15 reps	rest: 60s
All Fours Quad Stretch	1x15 reps	rest: 60s
Mountain Climber	1x15 reps	rest: 60s
Seated Wide Angle Pose	1x15 reps	rest: 60s
Barbell Kneeling Squat	6x5 reps	rest: 60s
Glute Kickback	6x5 reps	rest: 60s
Barbell Overhead Squat	6x5 reps	rest: 60s
Kettlebell Goblet Squat	6x5 reps	rest: 60s
Barbell Rocking Standing Calf Raise	1x15 reps	rest: 60s