0 John's Compound Only Week 4 - JEFIT

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0 John's Compound Only Week 4 - JEFIT

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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 Demonstration

Elliptical Training

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 5 Reps

Barbell Clean Demonstration

Barbell Clean

4 Sets x 5 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

1 Set x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 6 Reps

Tue

Cardio and abs

Est. 53 min

6 exercises

Various stretches Demonstration

Various stretches

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 20 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 25 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

2 Sets x 26 Reps

Air Bike Demonstration

Air Bike

2 Sets x 26 Reps

Wed

2

Est. 60 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

1 Set x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 6 Reps

Barbell Lunges Demonstration

Barbell Lunges

3 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 6 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 5 Reps

Cable Face Pull Demonstration

Cable Face Pull

3 Sets x 6 Reps

Thu

Cardio and Abs

Est. 44 min

6 exercises

Various stretches Demonstration

Various stretches

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Stability Ball Crunch Demonstration

Stability Ball Crunch

2 Sets x 20 Reps

V ups Demonstration

V ups

2 Sets

Ab Roller Demonstration

Ab Roller

2 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

2 Sets x 20 Reps

Fri

3

Est. 67 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

2 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 6 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Landmine Press Demonstration

Landmine Press

1 Set x 12 Reps

Landmine Press Demonstration

Landmine Press

4 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 5 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 5 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps