Hardcore 40

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9 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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)

Push A 13 exercises, 0 min

Smith Machine Bench Press	3x10 reps	rest: 60s
Smith Machine Bench Press	1x20 reps	rest: 60s
Smith Machine Bench Press	1x30 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Curl	1x20 reps	rest: 60s
Dumbbell Incline Bench Curl	1x30 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x10 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	1x20 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	1x30 reps	rest: 60s
Elliptical Training	1x0 reps • 20m	rest: 60s

Pull A 13 exercises, 0 min

Barbell Row	3x10 reps	rest: 60s
Barbell Row	1x20 reps	rest: 60s
Barbell Row	1x30 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Lat Pulldown	1x20 reps	rest: 60s
Machine Lat Pulldown	1x30 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Curl	1x20 reps	rest: 60s
Barbell Curl	1x30 reps	rest: 60s
Machine Crunch	3x10 reps	rest: 60s
Machine Crunch	1x20 reps	rest: 60s
Machine Crunch	1x30 reps	rest: 60s
Stationary Bike	1x0 reps • 20m	rest: 60s

OFF 0 exercises, 0 min

Leg A 13 exercises, 0 min

Smith Machine Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Smith Machine Hack Squat	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Smith Machine Deadlift	3x10 reps	rest: 60s
Smith Machine Deadlift	1x20 reps	rest: 60s
Smith Machine Deadlift	1x30 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
Machine Calf Press	1x20 reps	rest: 60s
Machine Calf Press	1x30 reps	rest: 60s
Elliptical Training	1x0 reps • 20m	rest: 60s

Push B 13 exercises, 0 min

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	1x20 reps	rest: 60s
Dumbbell Bench Press	1x30 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Smith Machine Incline Bench Press	1x20 reps	rest: 60s
Smith Machine Incline Bench Press	1x30 reps	rest: 60s
Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Press (Close Grip)	1x20 reps	rest: 60s
Dumbbell Press (Close Grip)	1x30 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	1x20 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	1x30 reps	rest: 60s
Stationary Bike	1x0 reps • 20m	rest: 60s

OFF 0 exercises, 0 min

Pull B 13 exercises, 0 min

Cable Seated Row	3x10 reps	rest: 60s
Cable Seated Row	1x20 reps	rest: 60s
Cable Seated Row	1x30 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	1x20 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	1x30 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	1x20 reps	rest: 60s
Dumbbell Alternating Seated Curl	1x30 reps	rest: 60s
Machine Crunch	3x10 reps	rest: 60s
Machine Crunch	1x20 reps	rest: 60s
Machine Crunch	1x30 reps	rest: 60s
Stationary Bike	1x0 reps • 20m	rest: 60s

Leg B 13 exercises, 0 min

Smith Machine Front Squat	3x10 reps	rest: 60s
Machine Leg Press	1x20 reps	rest: 60s
Machine Leg Press	1x30 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Dumbbell Step-Up	1x20 reps	rest: 60s
Dumbbell Step-Up	1x30 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	1x20 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	1x30 reps	rest: 60s
Barbell Standing Calf Raise	3x10 reps	rest: 60s
Barbell Standing Calf Raise	1x20 reps	rest: 60s
Barbell Standing Calf Raise	1x30 reps	rest: 60s
Stationary Bike	1x0 reps • 20m	rest: 60s