5 Day split

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 day upper body lower body split. this is suitable to intermediate to advanced. Pair this with your regular cardio. 20 mins daily.

upper 1 6 exercises, 48 mins

lower 1 8 exercises, 50 mins

Machine Leg Press	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 60s
Dumbbell Calf Raise	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
Dumbbell Bicep Curl	3x8 reps • 60s	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps • 60s	rest: 60s

upper 2 6 exercises, 37 mins

Cable Front Lat Pulldown (Close Grip)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Pullover	3x8 reps • 60s	rest: 60s
Dumbbell Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Front Raise	3x8 reps • 60s	rest: 60s

lower 2 8 exercises, 50 mins

Dumbbell Squat	3x8 reps • 60s	rest: 60s
Dumbbell Lunge	3x8 reps • 60s	rest: 60s
Machine Single-Leg Curl	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Barbell Curl	3x8 reps • 60s	rest: 60s
Dumbbell Hammer Curl	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps • 60s	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps • 60s	rest: 60s

core and cardio 7 exercises, 43 mins