Intermittent Fasting + Carb Cycling

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Regular Fast Schedule:
8-9am Coffee
11-12pm Breakfast
3-4pm Lunch
4-6pm Intra+Post Workout
7-8pm Dinner
8pm-11am Food Fast

Easy Fast Schedule:
8pm-8am : Fast
8am-12pm : Low insulin diet (Protien+veggies)
12pm-8pm : High fiber+volume carbs (Protien+veggies+oats/beans/brown rice/quinoa)

Workout Schedule:
4 day upper/lower body split
2 day cardio
1 day rest

Chest, Back, Arms 9 exercises, 54 mins

Cable Shoulder Extension	4x8 reps	rest: 30s
Cable Cross-Over	4x8 reps	rest: 30s
Cable Seated Row	4x8 reps	rest: 30s
Cable Lower Chest Raise	4x8 reps	rest: 30s
Back Hyperextension	4x8 reps	rest: 30s
Cable Reverse Curl	4x8 reps	rest: 30s
Cable Shrug	4x8 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 30s
Cable Deltoid Raise	4x8 reps	rest: 30s

Legs 7 exercises, 41 mins

Machine Leg Press	4x8 reps	rest: 30s
Machine Leg Extension	4x8 reps	rest: 30s
Machine Seated Leg Curl	4x8 reps	rest: 30s
Machine Seated Calf Raise	4x8 reps	rest: 30s
Machine Hip Abduction	4x8 reps	rest: 30s
Machine Hip Adduction	4x8 reps	rest: 30s
Machine Kneeling Leg Curl	4x10 reps	rest: 30s

Cardio & Abs 5 exercises, 55 mins

Elliptical Training	1x0 reps	rest: 30s
Parallel Bar Leg Raise	4x8 reps	rest: 30s
Machine Ab Crunch	4x8 reps	rest: 30s
Barbell Seated Twist	4x8 reps	rest: 30s
Plank	5x8 reps	rest: 30s

Chest, Back, Arms 9 exercises, 54 mins

Pull-Up (Hammer Grip)	4x8 reps	rest: 30s
Machine Shoulder Press	4x8 reps	rest: 30s
Machine Reverse Fly	4x8 reps	rest: 30s
Machine Fly	4x8 reps	rest: 30s
Machine Back Extension	4x8 reps	rest: 30s
Smith Machine Decline Bench Press (Close Grip)	4x8 reps	rest: 30s
Barbell Behind the Back Shrug	4x8 reps	rest: 30s
Preacher Curl Machine	4x8 reps	rest: 30s
Machine Tricep Extension	4x8 reps	rest: 30s

Legs 7 exercises, 43 mins

Smith Machine Deadlift	4x8 reps	rest: 30s
Machine Leg Extension	5x8 reps	rest: 30s
Machine Seated Leg Curl	4x8 reps	rest: 30s
Machine Seated Calf Raise	4x8 reps	rest: 30s
Machine Hip Abduction	4x8 reps	rest: 30s
Machine Hip Adduction	4x8 reps	rest: 30s
Machine Kneeling Leg Curl	4x10 reps	rest: 30s

Cardio & Abs 7 exercises, 1 hr 8 mins

Elliptical Training	1x0 reps	rest: 30s
Barbell Seated Twist	4x8 reps	rest: 30s
Machine Ab Crunch	4x8 reps	rest: 30s
Parallel Bar Leg Raise	4x8 reps	rest: 30s
Plank	5x8 reps	rest: 30s
Cable Wood Chop	4x10 reps	rest: 30s
Cable Kneeling Crunch	4x10 reps	rest: 30s