5x5 (4 WEEKS)
Cutting
Intermediate
Machine strength
Plan Details
The 5x5 (4 WEEKS) routine by anomsurya99 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
5x5 deload program. Do it for 4 weeks and start to 1 RM per 4 weeks. Try to get stronger
Routine detail
Mon
Back
Est. 67 min
5 exercises
Barbell Deadlift
7 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Tue
ARMS
Est. 104 min
8 exercises
Barbell Incline Bench Press (Close Grip)
6 Sets x 6 Reps
Dumbbell Incline Tricep Extension
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
EZ Bar Curl
6 Sets x 6 Reps
Dumbbell Alternating Seated Curl
3 Sets x 6 Reps
Cable One-Arm Tricep Extension
4 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 6 Reps
Wed
LEGS
Est. 99 min
8 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Bodyweight Lunge
2 Sets x 8 Reps
Thu
C & S
Est. 66 min
5 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
Barbell Shoulder Press
6 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Rear Delt Row
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
