4 day pyramid split with supersets
Cutting
Intermediate
Machine strength
Plan Details
The 4 day pyramid split with supersets routine by t__j__t is a 32 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Week 1 = 12 reps Week 2 = 10 re ps (add weight) Week 3 = 8 reps (add weight) Week 4 = 6 reps (add weight) restart at week 1 and add weight.
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Legs & Back - Week 1 (Tuesday)
Est. 98 min
11 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Smith machine lunges
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Day 2
Chest & tricep - Week 1 (Monday)
Est. 86 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline One-Arm Press
2 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 25 Reps
Machine Assisted Dip
3 Sets
Day 3
Shoulders & Abs - Week 1 (Wednesday)
Est. 86 min
8 exercises
Plank
3 Sets
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Elliptical Training
1 Set
Day 4
biceps, abs & cardio - Week 1 (Thursday)
Est. 88 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
double crunches
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Treadmill Running
1 Set
Day 5
Rest (Friday)
Est. 0 min
0 exercises
This day is empty
Day 6
Rest w/ optional light cardio (Saturday)
Est. 12 min
1 exercise
Running
1 Set
Day 7
Week 2
Est. 0 min
0 exercises
This day is empty
Day 7
Rest (Sunday)
Est. 0 min
0 exercises
This day is empty
Day 8
Chest & tricep - Week 2 (Monday)
Est. 96 min
13 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
2 Sets x 10 Reps
Dumbbell Incline One-Arm Press
2 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 20 Reps
Machine Assisted Dip
3 Sets
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Day 9
Legs & Back - Week 2 (Tuesday)
Est. 150 min
14 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Smith machine lunges
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 10
Shoulders & Abs - Week 2 (Wednesday)
Est. 80 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Elliptical Training
1 Set
Plank
3 Sets
Day 11
biceps, abs & cardio - Week 2 (Thursday)
Est. 80 min
9 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
double crunches
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Day 12
Rest (Friday)
Est. 0 min
0 exercises
This day is empty
Day 13
Rest w/ optional light cardio (Saturday)
Est. 12 min
1 exercise
Running
1 Set
Day 14
Rest (Sunday)
Est. 0 min
0 exercises
This day is empty
Day 14
Week 3
Est. 0 min
0 exercises
This day is empty
Day 15
Chest & tricep - Week 3 (Monday)
Est. 76 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Bench Press
2 Sets x 8 Reps
Dumbbell Incline One-Arm Press
2 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets
Day 16
Legs & Back - Week 3 (Tuesday)
Est. 80 min
12 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Smith machine lunges
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Day 17
Shoulders & Abs - Week 3 (Wednesday)
Est. 68 min
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Day 18
biceps, abs & cardio - Week 3 (Thursday)
Est. 80 min
9 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
double crunches
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Day 19
Rest (Friday)
Est. 0 min
0 exercises
This day is empty
Day 20
Rest w/ optional light cardio (Saturday)
Est. 12 min
1 exercise
Running
1 Set
Day 21
Rest (Sunday)
Est. 0 min
0 exercises
This day is empty
Day 21
Week 4
Est. 0 min
0 exercises
This day is empty
Day 22
Chest & tricep - Week 4 (Monday)
Est. 69 min
11 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Bench Press
2 Sets x 6 Reps
Dumbbell Incline One-Arm Press
2 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets
Treadmill Running
1 Set
Day 23
Legs & Back - Week 4 (Tuesday)
Est. 76 min
12 exercises
Box Jump Multiple Response
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Elliptical Training
1 Set
Smith machine lunges
3 Sets x 6 Reps
Day 24
Shoulders & Abs - Week 4 (Wednesday)
Est. 61 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 6 Reps
Cable Deltoid Raise
4 Sets x 6 Reps
Cable Lateral Raise
4 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Elliptical Training
1 Set
Day 25
biceps, abs & cardio - Week 4 (Thursday)
Est. 76 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
double crunches
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Treadmill Running
1 Set
Day 26
Rest (Friday)
Est. 0 min
0 exercises
This day is empty
Day 27
Rest w/ optional light cardio (Saturday)
Est. 12 min
1 exercise
Running
1 Set
Day 28
Rest (Sunday)
Est. 0 min
0 exercises
This day is empty
