0 John's Compound Only Week 1-3
Cutting
Intermediate
Barbell
Plan Details
The 0 John's Compound Only Week 1-3 routine by jmasgalas is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is to be used during your cutting phase. It's purpose is on keeping as much muscle mass as possible while on a calorie restricted diet. You will focus on compound exercises and full body workouts 3 times a week. Twice a week will be dedicated to cardio and abs. You should use a weight that allows you to get all the reps on each set but the last. Once you get all the reps on your final set you move up in weight the following week. On day 1 choose between barbell or dumbell bench presses. Don't do both. This is week 1-3. This plan has a lower rep higher weight schedule every fourth week.
Routine detail
Mon
1
Est. 63 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
6 Sets x 12,12,8,8,8,8 Reps
Dumbbell Bench Press
6 Sets x 12,12,8,8,8,8 Reps
Barbell Clean
3 Sets x 10 Reps
Barbell Row
4 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Tue
Cardio and abs
Est. 54 min
7 exercises
Various stretches
1 Set
Treadmill Running
1 Set
Decline Crunch
3 Sets x 20 Reps
Stability Ball Crunch
2 Sets x 20 Reps
Oblique Crunch
2 Sets x 20 Reps
Air Bike
2 Sets x 20 Reps
Burpees
2 Sets x 20 Reps
Wed
2
Est. 50 min
8 exercises
Elliptical Training
1 Set
Barbell Deadlift
6 Sets x 12,12,8,8,8,8 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 12,10,10,10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Cable Face Pull
3 Sets x 10 Reps
Thu
Cardio and Abs
Est. 46 min
6 exercises
Various stretches
1 Set
Jump Rope
1 Set
V ups
3 Sets
Ab Roller
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Torso Rotation Machine
2 Sets x 20 Reps
Thu
HIIT
Est. 45 min
8 exercises
Push-Up
1 Set x 50 Reps
Jump Squat
1 Set x 50 Reps
Reverse pushup
1 Set x 50 Reps
Mountain Climber
1 Set x 50 Reps
Dumbbell Seated Shoulder Press
1 Set x 50 Reps
Dumbell Squat
1 Set x 50 Reps
Kettlebell Renegade Row
1 Set x 50 Reps
Push-Up
1 Set x 50 Reps
Fri
3
Est. 61 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
6 Sets x 12,12,8,8,8,8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 20 Reps
Single arm landmine chest press
5 Sets x 12,8,8,8,8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 20 Reps
