Standarduke
Cutting
Intermediate
Machine strength
Plan Details
The Standarduke routine by LarsDragland is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Push
Est. 74 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Tue
Pull
Est. 77 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
6 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
6 Sets x 12 Reps
Wed
Legs
Est. 69 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Hip Abduction
6 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Thu
Push*
Est. 68 min
8 exercises
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Fri
Pull*
Est. 79 min
8 exercises
Machine Assisted Pull-Up
5 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Sat
Core
Est. 69 min
6 exercises
Parallel Bar Hip Raise
4 Sets x 12 Reps
Plank
4 Sets
Side Bridge
4 Sets
Air Bike
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Treadmill Running
1 Set
Sun
Legs
Est. 71 min
7 exercises
Dumbbell Walking Lunge
4 Sets x 24 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Any
HIIT Cardio
Est. 27 min
1 exercise
Treadmill Running
1 Set
