Steven Vatland Protein
Cutting
Advanced
Machine strength
Plan Details
The Steven Vatland Protein routine by KJoa is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest And Back
Est. 50 min
10 exercises
Barbell Bench Press
3 Sets x 10,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,12 Reps
Barbell Incline Bench Press
3 Sets x 10,12,12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,12,12 Reps
Machine Fly
3 Sets x 10,12,12 Reps
Cable Seated Row
3 Sets x 10,12,12 Reps
Dip
3 Sets x 10,12,12 Reps
T Bar Row
3 Sets x 10,12,12 Reps
Sit-Up
3 Sets x 10,20,20 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Leg
Est. 58 min
9 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 24 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,12 Reps
Machine Seated Calf Raise
3 Sets x 10,12,12 Reps
Machine Calf Raise
3 Sets x 10,12,12 Reps
Sit-Up
3 Sets x 10,20,20 Reps
Back Hyperextension
3 Sets x 12 Reps
Fri
Shoulders And Arms
Est. 55 min
11 exercises
Barbell Military Press
3 Sets x 10,12,12 Reps
Barbell Preacher Curl
3 Sets x 10,12,12 Reps
Dumbbell Tricep Extension
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10,12,12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,12,12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 10,12,12 Reps
Dumbbell Hammer Curl
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,12 Reps
Sit-Up
3 Sets x 10,20,20 Reps
Back Hyperextension
3 Sets x 12 Reps
