ICF Custom 5x5 Cutting Novice Program
Cutting
Beginner
Barbell
Plan Details
The ICF Custom 5x5 Cutting Novice Program routine by Damiansito is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
- 3x5 main lifts - 2x8 accessory lifts - Progress every OTHER session, not every session. Ex: workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205 - if you fail a set, repeat the same weight next workout. if you fail next workout then decrease weight by 10% and continue to use that until you see progress. - Alternate workouts weekly. week1: A/B/A, week 2 B/A/B, week 3: A/B/A etc
Routine detail
Mon
Workout A
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Rear Tricep Extension
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Cardio / Stretch
Est. 22 min
1 exercise
Elliptical Training
1 Set
Wed
Workout B
Est. 52 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
Cardio / Stretch
Est. 22 min
1 exercise
Elliptical Training
1 Set
Fri
Workout A
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Rear Tricep Extension
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sat
Yoga
Est. 62 min
1 exercise
Yoga
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
