spartan genesis strength (weeks 1-4)*
Cutting
Advanced
Machine strength
Plan Details
The spartan genesis strength (weeks 1-4)* routine by jreuscher is a 11 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs weeks 1-4
Est. 54 min
4 exercises
Machine Leg Press (Wide Stance)
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Tue
Chest weeks 1-4
Est. 69 min
5 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Wed
Shoulders/triceps weeks 1-4
Est. 109 min
8 exercises
EZ Bar Tricep Extension
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Tricep Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Front Raise
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Thu
Back/calves weeks 1-4
Est. 165 min
10 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Machine Ab Crunch
1 Set x 50 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Recumbent Bike
3 Sets
Dumbbell One-Arm Row
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Fri
Traps power biceps weeks 1-4
Est. 97 min
7 exercises
Barbell Hang Clean
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Any
Chest/Biceps weeks 5-6
Est. 104 min
16 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Machine Fly
4 Sets x 12,10,8,8 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
3 Sets x 12,12,10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Treadmill Running
1 Set
Any
Traps/Power weeks 5-8
Est. 36 min
6 exercises
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,12,12 Reps
Barbell Deadlift
4 Sets x 8,12,12,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,12,10 Reps
Barbell Hang Clean
4 Sets x 8,12,12,12 Reps
Barbell Shrug
4 Sets x 12,10,10,8 Reps
Any
Back/Calves weeks 5-8
Est. 59 min
9 exercises
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
3 Sets x 12,12,10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Any
Chest/biceps weeks 7-8
Est. 81 min
16 exercises
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
3 Sets x 12,12,10 Reps
Preacher Curl Machine
1 Set x 12 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Incline Fly
1 Set x 6 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Cable Mid Chest Crossover
1 Set x 6 Reps
Cable Mid Chest Crossover
3 Sets x 12,10,8 Reps
Cable Mid Chest Crossover
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 10 Reps
Any
Legs weeks 5-8
Est. 57 min
12 exercises
Smith Machine Hack Squat
1 Set x 6 Reps
Bodyweight Squat
1 Set x 25 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Smith Machine Hack Squat
3 Sets x 12,10,8 Reps
Smith Machine Hack Squat
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Smith Machine Split Squat
4 Sets x 12,10,8,8 Reps
Machine Leg Extension
3 Sets x 12,12,10 Reps
Machine Leg Extension
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12,12,10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Any
Shoulder/Triceps weeks 5-8
Est. 59 min
9 exercises
Cable Shoulder Extension
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Front Raise
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
3 Sets x 12,12,10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
