Upper/Lower - Strength Training Includes Rings

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body 16 exercises, 2 hrs 18 mins

Push-Up (Close Hand)	20x1 reps	rest: 30s
Shoulder Rotation	20x1 reps	rest: 30s
Barbell Bench Press	5x5 reps	rest: 30s
Dumbbell Fly	5x5 reps	rest: 30s
Band Cross-Over	20x1 reps	rest: 30s
Band Lateral Raise	20x1 reps	rest: 30s
Band Shoulder Press	20x1 reps	rest: 30s
Barbell Behind the Back Shrug	5x5 reps	rest: 30s
Barbell Military Press (Seated)	5x5 reps	rest: 30s
Barbell High Front Raise	5x5 reps	rest: 30s
Stability Ball Back Extension	20x1 reps	rest: 30s
Stability Ball Back Stretch	4x8 reps	rest: 30s
Barbell Pullover	5x5 reps	rest: 30s
Barbell One-Arm Row	5x5 reps	rest: 30s
Barbell Bent-Over Row	5x5 reps	rest: 30s
Kettlebell Hang Clean	5x5 reps	rest: 30s

Ring Workout 5 exercises, 26 mins

Lower Body 13 exercises, 2 hrs 1 min

Jump Squat	20x1 reps	rest: 30s
Bodyweight Lunge	20x1 reps	rest: 30s
Barbell Hip Thrust	5x5 reps	rest: 30s
Cable Hip Abduction	5x5 reps	rest: 30s
Barbell 1/4 Squat	5x5 reps	rest: 30s
Barbell Clean	5x5 reps	rest: 30s
Barbell Calf Raise	20x1 reps	rest: 30s
Donkey Calf Raise	20x1 reps	rest: 30s
Bench Dip	20x1 reps	rest: 30s
Barbell Overhead Tricep Extension	5x5 reps	rest: 30s
Cable Rope Overhead Tricep Extension	20x1 reps	rest: 30s
Barbell Curl	5x5 reps	rest: 30s
Barbell Bicep Curl (Wide Grip)	5x5 reps	rest: 30s

Ring Workout 5 exercises, 26 mins

Upper Body 16 exercises, 2 hrs 17 mins

Push-Up (Close Hand)	20x1 reps	rest: 30s
Shoulder Rotation	20x1 reps	rest: 30s
Barbell Decline Bench Press	5x5 reps	rest: 30s
Dumbbell Incline Fly	5x5 reps	rest: 30s
Band Cross-Over	20x1 reps	rest: 30s
Band Lateral Raise	20x1 reps	rest: 30s
Band Shoulder Press	20x1 reps	rest: 30s
Barbell Snatch Shrug	5x5 reps	rest: 30s
Barbell Shoulder Press	5x5 reps	rest: 30s
Dumbbell Lateral Raise (Side-Lying)	5x5 reps	rest: 30s
Stability Ball Back Extension	20x1 reps	rest: 30s
Stability Ball Back Stretch	1x8 reps	rest: 30s
Barbell Pullover	5x5 reps	rest: 30s
Barbell Row	5x5 reps	rest: 30s
Barbell Good Morning	5x5 reps	rest: 30s
Kettlebell Hang Clean	5x5 reps	rest: 30s