Fall Plan
Cutting
Advanced
Machine strength
Plan Details
The Fall Plan routine by LesMacFadden is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs/Core
Est. 86 min
10 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 25 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Glute Bridge
6 Sets x 12 Reps
Back Hyperextension
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Tue
Chest/Back
Est. 78 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 25 Reps
Dip
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 25 Reps
Barbell Pullover
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Wed
Arms/Shoulders
Est. 74 min
9 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 25 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 25 Reps
Barbell Seated Tricep Extension
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 25 Reps
Thu
Legs/Core
Est. 57 min
7 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Side Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Sit-Up
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Stability Ball Trunk Rotation
3 Sets x 15 Reps
Fri
Upper Curcuit
Est. 72 min
10 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Kettlebell Alternating Hang Clean
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Exercise Dome Push-Up
3 Sets x 12 Reps
Barbell Snatch
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
