Total Body Transformation
Cutting
Intermediate
Machine strength
Plan Details
The Total Body Transformation routine by comecloser29 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The ultimate workout meant to cut body fat and create lean muscle while improving cardiovascular health and overall fitness.
Routine detail
Day 1
Jen Lifting Day 1
Est. 91 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 1
Brandon Lifting Day 1
Est. 80 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Brandon Lifting Day 2
Est. 81 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Jen Lifting Day 2
Est. 91 min
14 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Reverse Grip Seated Cable Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 3
Jen Lifting Day 3
Est. 89 min
14 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plate Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Side Bridge
3 Sets
Day 3
Brandon Lifting Day 3
Est. 72 min
11 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
