Full Body Cut/Strength
General
Intermediate
None
Plan Details
The Full Body Cut/Strength routine by blackburn466 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper/Core Day 5 optional. Increase rest period if you have more time, I don't! Hour and 15 tops in the gym for me!
Routine detail
Day 1
Squat & Pull Up
Est. 75 min
16 exercises
Barbell Squat
4 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Dumbbell Split Jump
2 Sets x 8 Reps
Ski ERG
2 Sets
Dumbbell Walking Lunge
2 Sets x 8 Reps
Rowing
2 Sets
Depth Jump Leap
3 Sets
lateral one leg hop to one leg box jump
3 Sets
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
toes to bar
2 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Day 2
Clean & Press
Est. 77 min
16 exercises
Barbell Clean and Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
elevated front foot atg split squat
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Plank
2 Sets
Leg Raise
2 Sets x 10 Reps
V-Up
2 Sets x 8 Reps
Weight Plate Rotation
2 Sets x 10 Reps
Day 3
Deadlift and Row
Est. 74 min
16 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Ski ERG
2 Sets
Dumbbell Walking Lunge
2 Sets x 8 Reps
Rowing
2 Sets
Depth Jump Leap
3 Sets
forward one leg hop to box jump
3 Sets
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
toes to bar
2 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Day 4
Clean and Bench
Est. 72 min
15 exercises
Barbell Clean
4 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Machine Inner Chest Press
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
elevated front foot atg split squat
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Single-Leg Calf Press
2 Sets x 8 Reps
Plank
2 Sets
Leg Raise
2 Sets x 8 Reps
V-Up
2 Sets x 8 Reps
Weight Plate Rotation
2 Sets x 10 Reps
Day 5
Upper and Core
Est. 74 min
18 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Machine Inner Chest Press
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 8 Reps
Plank
2 Sets
Leg Raise
2 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
