6-Week Shred
Cutting
Intermediate
Machine strength
Plan Details
The 6-Week Shred routine by Ace0651 is a 36 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Carbs: Week 1: 1.5g per lb of body weight Week 2-3: 1g per lb of body weight Week 4-6: 0.5g per lb of body weight Fat: 0.5g per lb of body weight Protein: 1.5g per lb of body weight
Routine detail
Day 1
Chest, Triceps, Abs Day 1
17 exercises
Step Machine
1 Set
Barbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Bench Press
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets
Dip
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Hip Raise
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Day 2
Shoulders, Legs, Calves Day 2
19 exercises
Step Machine
1 Set
Barbell Shoulder Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Shoulder Press
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Dumbbell One-Arm Upright Row
6 Sets x 10 Reps
Bodyweight Step-Up
6 Sets
Barbell Squat
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Barbell Deadlift
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Barbell Lunge
6 Sets x 10 Reps
Bodyweight Step-Up
6 Sets
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Day 3
Back, Traps, Biceps Day 3
19 exercises
Step Machine
1 Set
Barbell Bent-Over Row
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets
Barbell Bent-Over Row
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets
Cable Seated Row
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Barbell Shrug
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets
Barbell Curl
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Barbell Reverse Curl
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Day 4
Chest, Triceps, Abs Day 4
19 exercises
Step Machine
1 Set
Dumbbell Incline Fly
2 Sets x 8 Reps
Mountain Climber
2 Sets
Dumbbell Incline Fly
3 Sets x 14 Reps
Mountain Climber
3 Sets
Dumbbell Fly
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Cross-Over
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Mountain Climber
3 Sets
Dumbbell Tricep Extension
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Lying Tricep Extension
3 Sets x 14 Reps
Mountain Climber
3 Sets
Crunch
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable One-Arm Side Bend
6 Sets x 14 Reps
Mountain Climber
6 Sets
Day 5
Shoulders, Legs, Calves Day 5
17 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Dumbbell Lateral Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Barbell Overhead Front Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Rear Delt Row
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Extension
4 Sets x 14 Reps
Bodyweight Step-Up
4 Sets
Machine Seated Leg Curl
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Calf Press On Leg Press
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Day 6
Back, Traps, Biceps Day 6
19 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets
Dual Cable Triceps Extension
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Machine Lat Pulldown (Reverse Grip)
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Shoulder Extension
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Barbell Behind the Back Shrug
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Incline Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Dual Overhead Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Rope Hammer Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Day 8
Chest, Triceps, Abs Day 8
17 exercises
Step Machine
1 Set
Barbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Bench Press
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets
Dip
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Hip Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Day 9
Shoulders, Legs, Calves Day 9
19 exercises
Step Machine
1 Set
Barbell Shoulder Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Shoulder Press
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Dumbbell One-Arm Upright Row
6 Sets x 8 Reps
Bodyweight Step-Up
6 Sets
Barbell Squat
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Barbell Deadlift
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Barbell Lunge
6 Sets x 8 Reps
Bodyweight Step-Up
6 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Day 10
Back, Traps, Biceps Day 10
19 exercises
Step Machine
1 Set
Barbell Bent-Over Row
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets
Barbell Bent-Over Row
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets
Cable Seated Row
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Barbell Shrug
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets
Barbell Curl
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Barbell Reverse Curl
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Day 11
Chest, Triceps, Abs Day 11
19 exercises
Step Machine
1 Set
Dumbbell Incline Fly
2 Sets x 8 Reps
Mountain Climber
2 Sets
Dumbbell Incline Fly
3 Sets x 14 Reps
Mountain Climber
3 Sets
Dumbbell Fly
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Cross-Over
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Mountain Climber
3 Sets
Dumbbell Tricep Extension
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Lying Tricep Extension
3 Sets x 14 Reps
Mountain Climber
3 Sets
Crunch
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable One-Arm Side Bend
6 Sets x 14 Reps
Mountain Climber
6 Sets
Day 12
Shoulders, Legs, Calves Day 12
17 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Dumbbell Lateral Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Barbell Overhead Front Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Rear Delt Row
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Extension
4 Sets x 14 Reps
Bodyweight Step-Up
4 Sets
Machine Seated Leg Curl
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Calf Press On Leg Press
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Day 13
Back, Traps, Biceps Day 13
19 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets
Dual Cable Triceps Extension
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Machine Lat Pulldown (Reverse Grip)
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Shoulder Extension
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Barbell Behind the Back Shrug
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Incline Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Dual Overhead Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Rope Hammer Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Day 15
Chest, Triceps, Abs Day 15
17 exercises
Step Machine
1 Set
Barbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Bench Press
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Dumbbell Step-Up
3 Sets
Dumbbell Decline Bench Press
3 Sets x 4 Reps
Dumbbell Step-Up
3 Sets
Dip
4 Sets x 4 Reps
Kettlebell One-Arm Swing
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Hip Raise
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Day 16
Shoulders, Legs, Calves Day 16
19 exercises
Step Machine
1 Set
Barbell Shoulder Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Shoulder Press
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Dumbbell One-Arm Upright Row
6 Sets x 4 Reps
Bodyweight Step-Up
6 Sets
Barbell Squat
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Barbell Deadlift
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Barbell Lunge
6 Sets x 4 Reps
Bodyweight Step-Up
6 Sets
Dumbbell Calf Raise
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Day 17
Back, Traps, Biceps Day 17
19 exercises
Step Machine
1 Set
Barbell Bent-Over Row
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets
Barbell Bent-Over Row
4 Sets x 4 Reps
Bodyweight Lunge
4 Sets
Dumbbell Bent-Over Row
4 Sets x 4 Reps
Bodyweight Lunge
4 Sets
Cable Seated Row
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Barbell Shrug
4 Sets x 4 Reps
Bodyweight Lunge
4 Sets
Barbell Curl
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Barbell Reverse Curl
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Day 18
Chest, Triceps, Abs Day 18
19 exercises
Step Machine
1 Set
Dumbbell Incline Fly
2 Sets x 8 Reps
Mountain Climber
2 Sets
Dumbbell Incline Fly
3 Sets x 30 Reps
Mountain Climber
3 Sets
Dumbbell Fly
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable Cross-Over
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Mountain Climber
3 Sets
Dumbbell Tricep Extension
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable Lying Tricep Extension
3 Sets x 30 Reps
Mountain Climber
3 Sets
Crunch
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable One-Arm Side Bend
6 Sets x 30 Reps
Mountain Climber
6 Sets
Day 19
Shoulders, Legs, Calves Day 19
17 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Dumbbell Lateral Raise
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Barbell Overhead Front Raise
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Rear Delt Row
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Extension
4 Sets x 30 Reps
Bodyweight Step-Up
4 Sets
Machine Seated Leg Curl
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Calf Press On Leg Press
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Day 20
Back, Traps, Biceps Day 20
19 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets
Dual Cable Triceps Extension
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Machine Lat Pulldown (Reverse Grip)
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Shoulder Extension
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Barbell Behind the Back Shrug
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Incline Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Dual Overhead Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Rope Hammer Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Day 22
Chest, Triceps, Abs Day 22
17 exercises
Step Machine
1 Set
Barbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Bench Press
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets
Dip
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Barbell Press Sit-Up
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Day 23
Shoulders, Legs, Calves Day 23
19 exercises
Step Machine
1 Set
Barbell Shoulder Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Shoulder Press
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Dumbbell One-Arm Upright Row
6 Sets x 10 Reps
Bodyweight Step-Up
6 Sets
Barbell Squat
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets
Barbell Deadlift
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Press
3 Sets x 10 Reps
Bodyweight Step-Up
6 Sets
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets
Day 24
Back, Traps, Biceps Day 24
19 exercises
Step Machine
1 Set
Barbell Bent-Over Row
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets
Barbell Bent-Over Row
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets
Cable Seated Row
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Barbell Shrug
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets
Barbell Curl
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Barbell Reverse Curl
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets
Day 25
Chest, Triceps, Abs Day 25
19 exercises
Step Machine
1 Set
Cable Lower Chest Raise
2 Sets x 8 Reps
Mountain Climber
2 Sets
Cable Lower Chest Raise
4 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Cross-Over
3 Sets x 14 Reps
Mountain Climber
3 Sets
Dumbbell Fly
3 Sets x 14 Reps
Mountain Climber
3 Sets
Dumbbell Tricep Extension
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Lying Tricep Extension
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Mountain Climber
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Mountain Climber
3 Sets
Cable One-Arm Side Bend
6 Sets x 14 Reps
Mountain Climber
6 Sets
Day 26
Shoulders, Legs, Calves Day 26
17 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Dumbbell Lateral Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Cable Front Raise
6 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Rear Delt Row
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Extension
4 Sets x 14 Reps
Bodyweight Step-Up
4 Sets
Machine Seated Leg Curl
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Calf Press On Leg Press
3 Sets x 14 Reps
Bodyweight Step-Up
3 Sets
Day 27
Back, Traps, Biceps Day 27
19 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets
Dual Cable Triceps Extension
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Machine Lat Pulldown (Reverse Grip)
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Shoulder Extension
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Bicep Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Incline Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 14 Reps
Kettlebell One-Arm Swing
3 Sets
Day 29
Chest, Triceps, Abs Day 29
17 exercises
Step Machine
1 Set
Barbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Bench Press
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets
Dip
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Barbell Press Sit-Up
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Day 30
Shoulders, Legs, Calves Day 30
19 exercises
Step Machine
1 Set
Barbell Shoulder Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Shoulder Press
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Dumbbell One-Arm Upright Row
6 Sets x 8 Reps
Bodyweight Step-Up
6 Sets
Barbell Squat
4 Sets x 8 Reps
Bodyweight Step-Up
4 Sets
Barbell Deadlift
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Step-Up
6 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets
Day 31
Back, Traps, Biceps Day 31
19 exercises
Step Machine
1 Set
Barbell Bent-Over Row
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets
Barbell Bent-Over Row
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets
Cable Seated Row
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Barbell Shrug
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets
Barbell Curl
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Barbell Reverse Curl
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets
Day 32
Chest, Triceps, Abs Day 32
19 exercises
Step Machine
1 Set
Cable Lower Chest Raise
2 Sets x 8 Reps
Mountain Climber
2 Sets
Cable Lower Chest Raise
4 Sets x 20 Reps
Mountain Climber
3 Sets
Cable Cross-Over
3 Sets x 20 Reps
Mountain Climber
3 Sets
Dumbbell Fly
3 Sets x 20 Reps
Mountain Climber
3 Sets
Dumbbell Tricep Extension
3 Sets x 20 Reps
Mountain Climber
3 Sets
Cable Lying Tricep Extension
3 Sets x 20 Reps
Mountain Climber
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Mountain Climber
3 Sets
Cross Body Crunch
3 Sets x 20 Reps
Mountain Climber
3 Sets
Cable One-Arm Side Bend
6 Sets x 20 Reps
Mountain Climber
6 Sets
Day 33
Shoulders, Legs, Calves Day 33
17 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Dumbbell Lateral Raise
3 Sets x 20 Reps
Bodyweight Step-Up
3 Sets
Cable Front Raise
6 Sets x 20 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Rear Delt Row
3 Sets x 20 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Extension
4 Sets x 20 Reps
Bodyweight Step-Up
4 Sets
Machine Seated Leg Curl
3 Sets x 20 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Bodyweight Step-Up
3 Sets
Calf Press On Leg Press
3 Sets x 20 Reps
Bodyweight Step-Up
3 Sets
Day 34
Back, Traps, Biceps Day 34
19 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets
Dual Cable Triceps Extension
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Machine Lat Pulldown (Reverse Grip)
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Shoulder Extension
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Bicep Curl
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets
Day 36
Chest, Triceps, Abs Day 36
17 exercises
Step Machine
1 Set
Barbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Bench Press
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Dumbbell Step-Up
3 Sets
Dumbbell Decline Bench Press
3 Sets x 4 Reps
Dumbbell Step-Up
3 Sets
Dip
4 Sets x 4 Reps
Kettlebell One-Arm Swing
4 Sets
Barbell Bench Press (Close Grip)
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Barbell Press Sit-Up
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Hanging Leg Raise
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Day 37
Shoulders, Legs, Calves Day 37
19 exercises
Step Machine
1 Set
Barbell Shoulder Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Barbell Shoulder Press
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Dumbbell Seated Alternating Shoulder Press
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Dumbbell One-Arm Upright Row
6 Sets x 4 Reps
Bodyweight Step-Up
6 Sets
Barbell Squat
4 Sets x 4 Reps
Bodyweight Step-Up
4 Sets
Barbell Deadlift
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Press
3 Sets x 4 Reps
Bodyweight Step-Up
6 Sets
Dumbbell Calf Raise
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 4 Reps
Bodyweight Step-Up
3 Sets
Day 38
Back, Traps, Biceps Day 38
19 exercises
Step Machine
1 Set
Barbell Bent-Over Row
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets
Barbell Bent-Over Row
4 Sets x 4 Reps
Bodyweight Lunge
4 Sets
Dumbbell Incline Bench Row
4 Sets x 4 Reps
Bodyweight Lunge
4 Sets
Cable Seated Row
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Barbell Shrug
4 Sets x 4 Reps
Bodyweight Lunge
4 Sets
Barbell Curl
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Barbell Reverse Curl
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 4 Reps
Bodyweight Lunge
3 Sets
Day 39
Chest, Triceps, Abs Day 39
19 exercises
Step Machine
1 Set
Cable Lower Chest Raise
2 Sets x 8 Reps
Mountain Climber
2 Sets
Cable Lower Chest Raise
4 Sets x 30 Reps
Mountain Climber
3 Sets
Cable Cross-Over
3 Sets x 30 Reps
Mountain Climber
3 Sets
Dumbbell Fly
3 Sets x 30 Reps
Mountain Climber
3 Sets
Dumbbell Tricep Extension
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable Lying Tricep Extension
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cross Body Crunch
3 Sets x 30 Reps
Mountain Climber
3 Sets
Cable One-Arm Side Bend
6 Sets x 30 Reps
Mountain Climber
6 Sets
Day 40
Shoulders, Legs, Calves Day 40
17 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bodyweight Step-Up
2 Sets
Dumbbell Lateral Raise
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Cable Front Raise
6 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Rear Delt Row
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Machine Leg Extension
4 Sets x 30 Reps
Bodyweight Step-Up
4 Sets
Machine Seated Leg Curl
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Dumbbell Seated Calf Raise
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Calf Press On Leg Press
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets
Day 41
Back, Traps, Biceps Day 41
19 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets
Dual Cable Triceps Extension
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Machine Lat Pulldown (Reverse Grip)
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Shoulder Extension
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Cable Bicep Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Incline Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 30 Reps
Kettlebell One-Arm Swing
3 Sets
