Fat Loss Fougasse
Cutting
Intermediate
None
Plan Details
The Fat Loss Fougasse routine by B1GJon is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine was built and adapted for a deployed USAF EOD Technician, focused on rebuilding lower back and core muscles while maintaining strength, cardio and mobility endurance.
Routine detail
Mon
Upper Body
Est. 72 min
11 exercises
Leg/Lower Back Lift
3 Sets x 20 Reps
Half Kneeling Psoas Stretch
2 Sets x 1 Reps
Bridge
3 Sets
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Tue
Lower Body
Est. 75 min
12 exercises
Leg/Lower Back Lift
3 Sets x 20 Reps
Half Kneeling Psoas Stretch
2 Sets x 1 Reps
Bridge
3 Sets
Glute Bridge March
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 10 Reps
Stationary Bike
1 Set
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Wed
Upper Body
Est. 72 min
11 exercises
Leg/Lower Back Lift
3 Sets x 20 Reps
Half Kneeling Psoas Stretch
2 Sets x 1 Reps
Bridge
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Thu
Lower Body
Est. 67 min
11 exercises
Leg/Lower Back Lift
3 Sets x 20 Reps
Half Kneeling Psoas Stretch
2 Sets x 1 Reps
Bridge
3 Sets
Hanging Knee Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Rowing
1 Set
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Fri
Abs
Est. 65 min
12 exercises
Leg/Lower Back Lift
3 Sets x 20 Reps
Half Kneeling Psoas Stretch
2 Sets x 1 Reps
Bridge
3 Sets
Weighted Side Bend
3 Sets x 10 Reps
Stationary Bike
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Flutter Kick
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Side Bridge
3 Sets
Plank
3 Sets
Sat
Run / Stretch / Massage
Est. 44 min
10 exercises
Running
1 Set
Hip Stretch
1 Set x 1 Rep
Seated Floor Hamstring Stretch
1 Set x 1 Rep
Hamstring Stretch
2 Sets x 1 Reps
Straddle Stretch
1 Set x 1 Rep
Half Kneeling Psoas Stretch
2 Sets x 1 Reps
Toe Touch Stretch
1 Set x 1 Rep
Lateral Stretch
2 Sets x 1 Reps
Quadricep Stretch
2 Sets x 1 Reps
Wall Calf Stretch
2 Sets x 1 Reps
Sun
Yoga / Swim
Est. 45 min
2 exercises
Yoga Routine
1 Set
Swimming
1 Set
