April - June 2018
Cutting
Intermediate
Barbell
Plan Details
The April - June 2018 routine by estherflowerbae is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Cutting (eating deficit) + focused on glutes/lower body while maintaining strength/making minimal strength gains
Routine detail
Day 1
Lower Body - A (Deadlift day)
Est. 73 min
12 exercises
Activation: Banded Clams
3 Sets x 8 Reps
Activation: Banded Lateral Walks
3 Sets x 8 Reps
Activation: Frog Pumps
3 Sets x 8 Reps
Activation: Donkey Kicks
3 Sets x 8 Reps
Banded Pull ups
3 Sets x 8 Reps
Dead Hangs
3 Sets
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Day 2
Back Day
Est. 57 min
9 exercises
Dead Hangs
3 Sets
Banded Pull ups
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Lower Body - B (Squat day) + Shoulders
Est. 84 min
12 exercises
Stretching
3 Sets
Activation: Banded Clams
3 Sets x 8 Reps
Activation: Banded Lateral Walks
3 Sets x 8 Reps
Activation: Frog Pumps
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 4
Upper Body (Chest,Bis/Tris)
Est. 56 min
9 exercises
Dead Hangs
3 Sets
Banded Pull ups
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Incline Walk
3 Sets
Day 5
Full Body Circuit
Est. 75 min
13 exercises
Activation: Banded Clams
3 Sets x 8 Reps
Activation: Banded Lateral Walks
3 Sets x 8 Reps
Activation: Frog Pumps
3 Sets x 8 Reps
Dumbbell Romanian Deadlifts
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Banded Pull ups
3 Sets x 8 Reps
Farmer's Walk
3 Sets x 8 Reps
Incline Walk
3 Sets
