PerrFair
Cutting
Intermediate
Machine strength
Plan Details
The PerrFair routine by Phantom115 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The idea for this plan is to increase endurance and slightly increase strength. the short rest times, coupled with the high intensity workouts should bring tenacity to your muscles as well as strengthening your cardiovascular system. Do daily abs and daily cardio twice a week, respectively. Remember that diet is also half of the battle, adjust your calorie and macro/micronutrient intake based off of your fitness goal. Sleep is also a major factor, try to get at least 7 hours a night.
Routine detail
Mon
Warmup
Est. 34 min
5 exercises
Barbell Military Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Push-Up
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Mon
Daily Abs
Est. 20 min
7 exercises
Sit-Up
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Leg Pull-In
1 Set x 15 Reps
Toe Touches
1 Set x 15 Reps
Crunch with Hands Overhead
1 Set x 15 Reps
Plank
1 Set
Mon
Back
Est. 96 min
8 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Mon
Daily Cardio
Est. 12 min
1 exercise
Jump Rope
1 Set
Tue
Shoulder
Est. 88 min
7 exercises
Barbell Military Press
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Wed
Cardio/Abs
Est. 89 min
8 exercises
sprints
5 Sets x 12 Reps
Box Jumps
5 Sets x 12 Reps
Box Side to Side Shuffle
5 Sets x 12 Reps
Thai Jump Squats
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Weight Plate Russian Twist
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 12 Reps
Thu
Chest
Est. 87 min
6 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 20 Reps
Dip
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Fri
Legs
Est. 88 min
7 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 6 Reps
