5-day Full Body

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Three active full-body days mixed with two low-intensity bodyweight rest days. On each of the three days, the core muscle groups (legs, back, chest) as well as movements (press, pull, hip hinge) are covered. Each active day has covers one of the core muscle groups more intensely.

Monday
Wednesday
Friday
Tuesday
Thursday

Monday: Chest 9 exercises, 53 mins

Rowing	1x0 reps • 300s	rest: 120s
Barbell Bench Press	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell External Rotation	3x10 reps	rest: 45s
Reverse Hyper (Flat Bench)	3x10 reps	rest: 45s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s
Air Bike	3x3 reps • 30s	rest: 15s
Leg Raise	3x3 reps • 30s	rest: 30s

Tuesday: Low-intensity bodyweight 6 exercises, 27 mins

Kettlebell Turkish Get-Up Squat	3x10 reps	rest: 15s
Kettlebell Single-Leg Deadlift	3x10 reps	rest: 15s
Push-Up	3x10 reps	rest: 10s
	3x5 reps	rest: 15s
	3x10 reps	rest: 10s
Abdominal Pendulum	3x10 reps	rest: 15s

Wednesday: Leg 10 exercises, 56 mins

Jump Rope	1x0 reps • 300s	rest: 120s
Barbell Squat	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Leg Kickback	4x10 reps	rest: 15s
	4x10 reps	rest: 15s
	4x10 reps	rest: 45s
Bridge	3x10 reps	rest: 15s
Bird Dog	3x3 reps • 30s	rest: 15s
Weight Plate Russian Twist	3x3 reps • 30s	rest: 30s

Thursday: Low-intensity bodyweight 6 exercises, 27 mins

Kettlebell Turkish Get-Up Squat	3x10 reps	rest: 15s
Kettlebell Single-Leg Deadlift	3x10 reps	rest: 15s
Push-Up	3x10 reps	rest: 10s
	3x5 reps	rest: 15s
	3x10 reps	rest: 10s
Abdominal Pendulum	3x10 reps	rest: 15s

Friday: Back 10 exercises, 1 hr 0 min

Rowing	1x0 reps • 300s	rest: 120s
Barbell Deadlift	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Alternating Heel Touch	3x3 reps • 30s	rest: 15s
Forearm Plank with Hip Abduction	3x3 reps • 30s	rest: 30s