Hardcore 40
Cutting
Beginner
Machine strength
Plan Details
The Hardcore 40 routine by jroman4 is a 9 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Muscle & Strength 40 day routine. 2 day on, 1 day off frequency as follows: Chest, Shoulders, and Triceps (Push) Back, Biceps, and Abs (Pull) Quads, Hamstrings, and Calves (Leg) with A and B routines. Cardio worked in for 15 - 20 minutes each day. that includes a 4 minute warmup followed by 16 minutes of alternating intensity (30 seconds high, 30 seconds low)
Routine detail
Day 1
Push A
13 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press
1 Set x 20 Reps
Smith Machine Bench Press
1 Set x 30 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Curl
1 Set x 20 Reps
Dumbbell Incline Bench Curl
1 Set x 30 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
1 Set x 20 Reps
EZ Bar Seated Reverse Grip French Press
1 Set x 30 Reps
Elliptical Training
1 Set
Day 2
Pull A
13 exercises
Barbell Row
3 Sets x 10 Reps
Barbell Row
1 Set x 20 Reps
Barbell Row
1 Set x 30 Reps
Pull-Up
3 Sets x 10 Reps
Machine Lat Pulldown
1 Set x 20 Reps
Machine Lat Pulldown
1 Set x 30 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Curl
1 Set x 20 Reps
Barbell Curl
1 Set x 30 Reps
Machine Crunch
3 Sets x 10 Reps
Machine Crunch
1 Set x 20 Reps
Machine Crunch
1 Set x 30 Reps
Stationary Bike
1 Set
Day 3
OFF
0 exercises
This day is empty
Day 4
Leg A
13 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine Deadlift
1 Set x 20 Reps
Smith Machine Deadlift
1 Set x 30 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Calf Press
1 Set x 20 Reps
Machine Calf Press
1 Set x 30 Reps
Elliptical Training
1 Set
Day 5
Push B
13 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Smith Machine Incline Bench Press
1 Set x 20 Reps
Smith Machine Incline Bench Press
1 Set x 30 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
1 Set x 20 Reps
Dumbbell Press (Close Grip)
1 Set x 30 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 20 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 30 Reps
Stationary Bike
1 Set
Day 6
OFF
0 exercises
This day is empty
Day 7
Pull B
13 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Seated Row
1 Set x 20 Reps
Cable Seated Row
1 Set x 30 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 20 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 30 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
1 Set x 20 Reps
Dumbbell Alternating Seated Curl
1 Set x 30 Reps
Machine Crunch
3 Sets x 10 Reps
Machine Crunch
1 Set x 20 Reps
Machine Crunch
1 Set x 30 Reps
Stationary Bike
1 Set
Day 8
Leg B
13 exercises
Smith Machine Front Squat
3 Sets x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 30 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
1 Set x 20 Reps
Dumbbell Step-Up
1 Set x 30 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 30 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Stationary Bike
1 Set
Day 9
OFF
0 exercises
This day is empty
