Project Resolution*
Cutting
Intermediate
Machine strength
Plan Details
The Project Resolution* routine by Yibbs is a 20 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Kris Gethin's 2023 Transformation plan
Routine detail
Day 1
Legs and Calves
Est. 0 min
6 exercises
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Day 2
Chest
Est. 0 min
6 exercises
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Treadmill Running
1 Set
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 20 Reps
Day 3
Back
Est. 0 min
5 exercises
T Bar Row
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Day 4
Shoulders and Abs
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
lying windshield wipers
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Day 5
Arms
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 8
Legs
Est. 0 min
6 exercises
Machine Single-Leg Extension
4 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
8 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Machine Calf Raise
4 Sets x 30 Reps
Day 9
Chest
Est. 0 min
4 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Machine Fly
8 Sets x 10 Reps
Day 10
Back
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 11
Shoulders & Abs
Est. 0 min
6 exercises
Sit-Up
4 Sets x 8 Reps
Leg Pull-In
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
8 Sets x 12 Reps
Day 12
Arms
Est. 0 min
6 exercises
Cable Shoulder Extension
8 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Day 15
Legs
Est. 0 min
8 exercises
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 16
Chest
Est. 0 min
6 exercises
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Day 17
Back
Est. 0 min
4 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
12 Sets x 12 Reps
Barbell Rack Pull
4 Sets x 12 Reps
Day 18
Arms
Est. 0 min
8 exercises
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 19
Shoulders
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Hanging Knee Raise
6 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Day 22
Legs and Calves
Est. 0 min
6 exercises
Machine Leg Extension
5 Sets x 20 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Squat
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Day 23
Chest
Est. 0 min
4 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Fly
4 Sets x 20 Reps
Day 24
Back
Est. 0 min
5 exercises
T Bar Row
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Day 25
Shoulders and Abs
Est. 0 min
6 exercises
Crunch
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 20 Reps
lying windshield wipers
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Day 26
Arms
Est. 0 min
6 exercises
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
