5 Deload deacrivate
Cutting
Advanced
Machine strength
Plan Details
The 5 Deload deacrivate routine by WMitchell is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Lower M 12/15 or 8/12
Est. 43 min
15 exercises
Supine Draw-in
1 Set x 10 Reps
Cat Stretch
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Bodyweight Squat
1 Set x 15 Reps
Fire Hydrant
1 Set x 25 Reps
Bridge
1 Set
WU Single Leg Kettlebell Dead-Lift
1 Set x 10 Reps
Ankle Glides
1 Set x 20 Reps
Dumbbell Plie Squat
6 Sets x 12 Reps
Stability Ball Calf Raise
3 Sets x 15 Reps
Cable Standing Leg Curl
2 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 8 Reps
KB Single Leg Extension
1 Set x 15 Reps
Machine Leg Extension
1 Set x 8 Reps
Tue
Upper Tu 12/15 or 8/12
Est. 37 min
12 exercises
World's Greatest Stretch
1 Set x 8 Reps
Band Pass Through
1 Set x 15 Reps
Thoracic Extension on Foam Roller
1 Set x 15 Reps
Anchored Lat Stretch
1 Set x 10 Reps
Swimmers Stretch
1 Set x 15 Reps
Forearm Tendon Glide
1 Set x 25 Reps
DB Pronation/Supination
1 Set x 20 Reps
Band Pull Apart
1 Set x 25 Reps
Band Face Pull
1 Set x 15 Reps
Scapula Pull-up
1 Set x 15 Reps
Prone DB Incline Row
6 Sets x 12 Reps
Landmine Press
6 Sets x 12 Reps
Thu
Lower Th 12/15 or 8/12
Est. 40 min
14 exercises
Supine Draw-in
1 Set x 10 Reps
Cat Stretch
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Bodyweight Squat
1 Set x 15 Reps
Fire Hydrant
1 Set x 25 Reps
Bridge
1 Set
WU Single Leg Kettlebell Dead-Lift
1 Set x 10 Reps
Ankle Glides
1 Set x 20 Reps
Bulgarian KB Squat
6 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 15 Reps
Stability Ball Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Cable Standing Leg Curl
2 Sets x 12 Reps
Fri
Upper F 12/15 or 8/12
Est. 55 min
15 exercises
World's Greatest Stretch
1 Set x 8 Reps
Band Pass Through
1 Set x 15 Reps
Thoracic Extension on Foam Roller
1 Set x 15 Reps
Anchored Lat Stretch
1 Set x 10 Reps
Swimmers Stretch
1 Set x 15 Reps
Forearm Tendon Glide
1 Set x 25 Reps
DB Pronation/Supination
1 Set x 20 Reps
Cable Rope Face Pull
1 Set x 25 Reps
Band Face Pull
1 Set x 15 Reps
Scapula Pull-up
1 Set x 15 Reps
Leverage Machine High Row
6 Sets x 12 Reps
Machine Leg Extension
1 Set x 15 Reps
Dumbbell Decline Bench Press
6 Sets x 12 Reps
Machine Calf Press
6 Sets x 15 Reps
Cable Pulldown (Underhand)
6 Sets x 8 Reps
