M-F Routine
Cutting
Intermediate
Machine strength
Plan Details
The M-F Routine routine by pattyjh is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split. Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation. Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences. This program can be used as either a cutting program or a bulking program depending on your nutrition while using it. If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.
Routine detail
Mon
Back
6 exercises
Dumbbell Deadlift
4 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Tue
Chest & Abs
7 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Machine Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
Legs
6 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 20 Reps
Thu
Shoulders & Abs
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Fri
Arms
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
