Strength and Intensity
Cutting
Intermediate
Machine strength
Plan Details
The Strength and Intensity routine by jowade is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest Shoulders Triceps
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Day 2
Back/Biceps
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Cable Rope Lat Pulldown
4 Sets x 15 Reps
Cable Seated Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Reverse Preacher Curl
4 Sets x 10 Reps
Day 3
Leg Killer
18 exercises
Machine Leg Extension
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
1 Set x 15 Reps
Calf Press On Leg Press
1 Set x 30 Reps
Smith Machine Reverse Calf Raise
1 Set x 20 Reps
Calf Press On Leg Press
1 Set x 25 Reps
Smith Machine Reverse Calf Raise
1 Set x 25 Reps
Calf Press On Leg Press
1 Set x 20 Reps
Smith Machine Reverse Calf Raise
1 Set x 30 Reps
Calf Press On Leg Press
1 Set x 15 Reps
Day 4
Chest Shoulders Triceps Copy
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Day 5
REST
0 exercises
This day is empty
Day 6
LEGS
4 exercises
Barbell Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Day 7
REST
0 exercises
This day is empty
