Wendler boring but big
Cutting
Advanced
Machine strength
Plan Details
The Wendler boring but big routine by Stfrancisboxer is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Boring but big with help of Mo
Routine detail
Day 1
Upper A
Est. 156 min
19 exercises
Barbell Bench Press
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
alternatives
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Day 2
lower A Quad dominant
Est. 86 min
9 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
alternatives
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Calf Raise
5 Sets x 10 Reps
Day 4
Upper B
Est. 132 min
16 exercises
Barbell Military Press
6 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
alternatives
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 5
lower B
Est. 81 min
8 exercises
Barbell Squat
5 Sets x 12 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Machine Leg Press
5 Sets x 15 Reps
alternatives
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Day 6
upper C
Est. 93 min
13 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
handle side delt raise (backhand)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
alternatives
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 8
optional Cardio Legs
Est. 46 min
6 exercises
Machine Leg Press
5 Sets x 10 Reps
kettle bell swing
5 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
extension bench sit ups
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
