KO226's 7 Day Plan
Cutting
Advanced
Body
Plan Details
The KO226's 7 Day Plan routine by KO226 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Advanced 7 day cutting workout plan. Perfect for 75 hard and other workout plans.
Routine detail
Day 1
Heavy Push
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Plank
3 Sets
Dumbbell Fly
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Day 2
Heavy Pull
Est. 0 min
11 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
21’s
3 Sets x 21 Reps
Mountain Climber
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Heavy Legs
Est. 0 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 4
Cardio
Est. 0 min
8 exercises
Jump Squat
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Bodyweight Lunge
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Split Jump
4 Sets x 20 Reps
Mountain Climber
4 Sets x 20 Reps
Side Hop-Sprint
4 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 20 Reps
Day 5
Volume Push
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Shoulder Circles
3 Sets x 15 Reps
Plank
3 Sets
Push-Up
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 30 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Day 6
Volume Pull
Est. 0 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 30 Reps
Cable Seated Row
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 30 Reps
Scissor Kick
3 Sets x 15 Reps
Day 7
Volume Legs
Est. 0 min
12 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Plank
3 Sets
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
