OzzyInTheEnd

Apr 10th 2023

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Caitlyn's Cut

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 day workout routine with a heavy focus on legs. rest days are Saturday and Sunday. use for 3 weeks max.

Leg Day #1 12 exercises, 1 hr 0 min

Kettlebell Goblet Squat	2x50 reps • 60s	rest: 10s
	2x5 reps • 60s	rest: 75s
Machine Leg Press (Wide Stance)	3x20 reps • 60s	rest: 90s
Machine Leg Press (Narrow Stance)	1x50 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	4x20 reps • 60s	rest: 30s
	4x8 reps • 60s	rest: 100s
Barbell Romanian Deadlift	3x10 reps • 60s	rest: 60s
Barbell Bulgarian Split Squat	3x12 reps • 60s	rest: 60s
Dumbbell Walking Lunge	3x14 reps • 60s	rest: 30s
Leg Raise	2x20 reps • 60s	rest: 30s
Plank	2x8 reps • 60s	rest: 15s
Side Plank	2x8 reps • 60s	rest: 15s

Chest, Bi, Shoulders 13 exercises, 1 hr 14 mins

Barbell Bench Press	3x10 reps • 60s	rest: 10s
Push-Up	3x5 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x12 reps • 60s	rest: 10s
Push-Up	3x5 reps • 60s	rest: 60s
Dumbbell Fly	3x12 reps • 60s	rest: 10s
Push-Up	3x5 reps • 60s	rest: 60s
Machine Bicep Curl	3x8 reps • 60s	rest: 50s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Barbell Spider Curl	3x10 reps • 60s	rest: 30s
Barbell Upright Row	3x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x12 reps • 60s	rest: 60s
Dumbbell Reverse Fly	2x10 reps • 60s	rest: 60s
Step Machine	1x0 reps • 600s	rest: 60s

Leg Day #2 14 exercises, 1 hr 18 mins

Machine Seated Calf Raise	3x14 reps • 60s	rest: 10s
Jump Squat	3x8 reps • 60s	rest: 20s
Hack Squat	4x12 reps • 60s	rest: 45s
Calf Press On Leg Press	3x50 reps • 60s	rest: 90s
Kettlebell Front Squat	3x12 reps • 60s	rest: 30s
Barbell Front Squat	3x12 reps • 60s	rest: 60s
Barbell Deep Squat	3x8 reps • 60s	rest: 10s
Kettlebell One-Arm Overhead Squat	3x8 reps • 60s	rest: 45s
Barbell Hip Thrust	3x12 reps • 60s	rest: 50s
Machine Hip Abduction	3x10 reps • 60s	rest: 50s
Machine Hip Adduction	3x10 reps • 60s	rest: 50s
Flutter Kick	3x20 reps • 60s	rest: 30s
Rowing	1x0 reps • 360s	rest: 20s
Step Machine	1x0 reps • 360s	rest: 60s

Back, Tri, Abs 13 exercises, 1 hr 14 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps • 60s	rest: 45s
Cable Seated Row	3x14 reps • 60s	rest: 45s
Back Hyperextension	3x10 reps • 60s	rest: 30s
Machine Assisted Pull-Up	2x10 reps • 60s	rest: 10s
Parallel Bar Leg Raise	3x12 reps • 60s	rest: 75s
Machine Assisted Dip	3x16 reps • 60s	rest: 60s
Barbell Deadlift	3x8 reps • 60s	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps • 60s	rest: 50s
Dumbbell Tricep Extension (Supine)	3x12 reps • 60s	rest: 45s
Cable Kneeling Crunch	3x16 reps • 60s	rest: 60s
Decline Crunch	3x10 reps • 60s	rest: 45s
Kettlebell Figure Eight	3x8 reps • 60s	rest: 45s

Leg Day #3 11 exercises, 1 hr 11 mins