LGC Curriculum
Cutting
Advanced
Machine strength
Plan Details
The LGC Curriculum routine by ThomasWiliam is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders & Calves
Est. 108 min
14 exercises
Treadmill Running
1 Set
Reverse Crunch
5 Sets x 15 Reps
Barbell Seated Press
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
Tue
Back & Bi's
Est. 147 min
14 exercises
Treadmill Running
1 Set
Weighted Crunch
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Negative
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
Thu
Quad's & Hamstrings
Est. 107 min
14 exercises
Treadmill Running
1 Set
Reverse Crunch
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Negative
3 Sets x 8 Reps
Fri
Chest & Tri's
Est. 105 min
14 exercises
Treadmill Running
1 Set
Plank
3 Sets
Barbell Bench Press
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Rest-Pause
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Negative
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Drop-Set
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Partial-reps
3 Sets x 8 Reps
