0 John's Compound Only Week 4
Cutting
Intermediate
Barbell
Plan Details
The 0 John's Compound Only Week 4 routine by jmasgalas is a 5 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 the week 4 schedule.
Routine detail
Mon
1
Est. 60 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Clean
4 Sets x 5 Reps
Barbell Row
4 Sets x 5 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Tue
Cardio and abs
Est. 53 min
6 exercises
Various stretches
1 Set
Jump Rope
1 Set
Hanging Leg Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 25 Reps
Weight Plate Rotation
2 Sets x 26 Reps
Air Bike
2 Sets x 26 Reps
Wed
2
Est. 60 min
10 exercises
Elliptical Training
1 Set
Barbell Deadlift
2 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Military Press
1 Set x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Lunges
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 5 Reps
Cable Face Pull
3 Sets x 6 Reps
Thu
Cardio and Abs
Est. 44 min
6 exercises
Various stretches
1 Set
Treadmill Running
1 Set
Stability Ball Crunch
2 Sets x 20 Reps
V ups
2 Sets
Ab Roller
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Fri
3
Est. 67 min
10 exercises
Elliptical Training
1 Set
Barbell Deep Squat
2 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Landmine Press
1 Set x 12 Reps
Landmine Press
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Machine Calf Raise
3 Sets x 8 Reps
