Block 3 Strength (4 Weeks)
Cutting
Intermediate
Barbell
Plan Details
The Block 3 Strength (4 Weeks) routine by ztsmith1209 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Squat
Est. 41 min
7 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Split Jump
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Day 2
Bench
Est. 41 min
7 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 15 Reps
Push-Up (Wide Hand)
1 Set x 20 Reps
Day 3
Deadlift
Est. 41 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
EZ Bar Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Pendlay Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Day 4
Press
Est. 43 min
8 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 5
Cardio
Est. 47 min
1 exercise
Running
1 Set
