0 John's Compound Only Week 4

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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 the week 4 schedule.

Monday
Wednesday
Friday
Tuesday
Thursday

1 9 exercises, 59 mins

Elliptical Training	1x0 reps	rest: 3s
Barbell Bench Press	2x12 reps	rest: 45s
Barbell Bench Press	4x5 reps	rest: 80s
Barbell Clean	4x5 reps	rest: 80s
Barbell Row	4x5 reps	rest: 80s
Machine Leg Press	1x12 reps	rest: 45s
Machine Leg Press	3x6 reps	rest: 80s
Dumbbell Stiff-Leg Deadlift	4x5 reps	rest: 60s
Weighted Tricep Dip	3x6 reps	rest: 60s

Cardio and abs 6 exercises, 52 mins

	1x0 reps	rest: 5s
Jump Rope	1x0 reps	rest: 20s
Hanging Leg Raise	3x20 reps	rest: 60s
Decline Crunch	3x25 reps	rest: 60s
Weight Plate Rotation	2x26 reps	rest: 60s
Air Bike	2x26 reps	rest: 60s

2 10 exercises, 1 hr 0 min

Elliptical Training	1x0 reps	rest: 3s
Barbell Deadlift	2x12 reps	rest: 45s
Barbell Deadlift	4x5 reps	rest: 80s
Barbell Military Press	1x12 reps	rest: 45s
Barbell Military Press	3x6 reps	rest: 80s
	3x10 reps	rest: 0s
Barbell Standing Calf Raise	3x12 reps	rest: 80s
Barbell Curl	3x6 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	4x5 reps	rest: 80s
	3x6 reps	rest: 60s

Cardio and Abs 6 exercises, 44 mins

	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 20s
Stability Ball Crunch	2x20 reps	rest: 60s
	2x8 reps	rest: 60s
	2x20 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s

3 10 exercises, 1 hr 6 mins

Elliptical Training	1x0 reps	rest: 3s
Barbell Deep Squat	2x12 reps	rest: 45s
Barbell Deep Squat	4x5 reps	rest: 80s
Barbell Shrug	3x6 reps	rest: 80s
Barbell Stiff-Leg Deadlift	3x6 reps	rest: 80s
	1x12 reps	rest: 45s
	4x5 reps	rest: 80s
Weighted Pull-Up	4x5 reps	rest: 80s
Dumbbell Tricep Extension	4x5 reps	rest: 80s
Machine Calf Raise	3x8 reps	rest: 60s