Body Building split
Cutting
Intermediate
Machine strength
Plan Details
The Body Building split routine by EstherSnijders is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3. BB Lower body
Routine detail
Day 1
BB Lower Body
Est. 0 min
7 exercises
Psoas Raises
3 Sets x 15 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
DB Bulgarian Split Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 2
Fysio Upper Body
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
DB row bench supported
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Half kneeling cable Lat pull down
4 Sets x 12 Reps
Bayesian Bicep Curl
3 Sets x 12 Reps
Cable unilateral row
3 Sets x 12 Reps
Day 2
BB Upper Body
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Half kneeling cable Lat pull down
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
DB row bench supported
3 Sets x 12 Reps
Cable Y-raise
3 Sets x 12 Reps
Wrist high Lateral raise
3 Sets x 12 Reps
Bayesian Bicep Curl
3 Sets x 12 Reps
Day 3
BB Lower Body
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
BB (KAS) Glute Bridge
3 Sets x 8 Reps
DB Goblet split squat (front foot elevated)
3 Sets x 12 Reps
Glute Med cable Kickback
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 4
BB Upper Body
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Standing incline bicep curl
3 Sets x 12 Reps
Cable crossover tricep extension
3 Sets x 12 Reps
Samurai cable overhead triceps extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable overhand bicep curl
3 Sets x 10 Reps
Cable unilateral row
3 Sets x 10 Reps
Day 4
Fysio Upper Body
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Standing incline bicep curl
3 Sets x 12 Reps
Cable crossover tricep extension
3 Sets x 12 Reps
Cable unilateral row
3 Sets x 10 Reps
Samurai cable overhead triceps extension
3 Sets x 15 Reps
