Cutty Sark Week 4
Cutting
Intermediate
Body
Plan Details
The Cutty Sark Week 4 routine by Wild_Islander is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs and arms
Est. 76 min
29 exercises
Dumbbell Incline Curl
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Box Jump Multiple Response
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Box Jump Multiple Response
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Box Jump Multiple Response
1 Set x 12 Reps
reverse barbell lunge
1 Set x 12 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
reverse barbell lunge
1 Set x 12 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
reverse barbell lunge
1 Set x 12 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Tue
Upper body 1
Est. 84 min
33 exercises
Plyo Push-Up
1 Set x 12 Reps
Machine Inverted Row
1 Set x 12 Reps
Plyo Push-Up
1 Set x 12 Reps
Machine Inverted Row
1 Set x 12 Reps
Plyo Push-Up
1 Set x 12 Reps
Machine Inverted Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Upright Row
1 Set x 12 Reps
burpee
1 Set
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Upright Row
1 Set x 12 Reps
burpee
1 Set
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Upright Row
1 Set x 12 Reps
burpee
1 Set
Thu
Legs and arms
Est. 74 min
29 exercises
Push-Up (Close Hand)
1 Set x 12 Reps
Barbell Spider Curl
1 Set x 12 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Barbell Spider Curl
1 Set x 12 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Barbell Spider Curl
1 Set x 12 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Barbell Spider Curl
1 Set x 12 Reps
Barbell Single-Leg Squat
1 Set x 10 Reps
lateral bench jump
1 Set x 10 Reps
Barbell Single-Leg Squat
1 Set x 10 Reps
lateral bench jump
1 Set x 10 Reps
Barbell Single-Leg Squat
1 Set x 10 Reps
lateral bench jump
1 Set x 10 Reps
Barbell Front Squat
1 Set x 10 Reps
Single-Leg Calf Raise
1 Set x 10 Reps
Windshield Wipers
1 Set x 10 Reps
Barbell Front Squat
1 Set x 10 Reps
Single-Leg Calf Raise
1 Set x 10 Reps
Windshield Wipers
1 Set x 10 Reps
Barbell Front Squat
1 Set x 10 Reps
Single-Leg Calf Raise
1 Set x 10 Reps
Windshield Wipers
1 Set x 10 Reps
Barbell Glute Bridge
1 Set x 10 Reps
three way incline sit up
1 Set x 10 Reps
Barbell Glute Bridge
1 Set x 10 Reps
three way incline sit up
1 Set x 10 Reps
Barbell Glute Bridge
1 Set x 10 Reps
three way incline sit up
1 Set x 10 Reps
Fri
Upper body 2
Est. 75 min
30 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Elevated Push-Up
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Elevated Push-Up
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Elevated Push-Up
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 16 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Cable Rope Face Pull
1 Set x 16 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Cable Rope Face Pull
1 Set x 16 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Plank
1 Set
Dumbbell Shoulder Press
1 Set x 8 Reps
Plank
1 Set
Dumbbell Shoulder Press
1 Set x 8 Reps
Plank
1 Set
Barbell Hang Clean
1 Set x 8 Reps
Crunch
1 Set x 10 Reps
Barbell Hang Clean
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Barbell Hang Clean
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
