Phase One
Cutting
Beginner
Machine strength
Plan Details
The Phase One routine by nvonequa is a 18 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
#chest/triceps
Est. 84 min
6 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 2
#Back/ Biceps
Est. 77 min
7 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Pulldown Bicep Curl
3 Sets x 12 Reps
Day 3
#Legs/ Calves
Est. 105 min
7 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Day 4
#Shoulder/ Abs
Est. 119 min
9 exercises
Elliptical Training
1 Set
Dumbbell Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Day 8
#chest/triceps
Est. 90 min
9 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Stability Ball V-Up
3 Sets x 12 Reps
Day 9
#Back/ Biceps
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Pulldown Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 10
#Legs/ Calves
Est. 43 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 11
#Shoulder/ Abs
Est. 43 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 15
#Legs
Est. 173 min
9 exercises
Elliptical Training
1 Set
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Walking
1 Set
Day 16
#Back/ Biceps
Est. 81 min
8 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Day 17
#Chest/ Triceps
Est. 103 min
11 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 18
#Legs
Est. 55 min
7 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 19
#Shoulders/ Abs
Est. 94 min
10 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Day 22
#Legs
Est. 54 min
7 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 23
#Back/ Biceps
Est. 57 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Day 24
#Chest/ Triceps
Est. 66 min
9 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 25
#Legs
Est. 54 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 26
#Shoulders/ Abs
Est. 62 min
9 exercises
Cable Rear Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
