Workout Routine

Free

CUT 2024

by filip123422

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CUT 2024

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1 - Chest&Back

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

barbell row

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bench press

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec

pullup

4×15

Smith Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Smith Incline Press

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3×10

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec
2
–
–
10 +
amrap
0 sec
3
–
–
10 +
amrap
0 sec

Machine Lateral Raise

3×10+

Day 2 - Legs&Neck&ABS

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec

romanian deadlift

2×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Cable crunch

3×15

Neck Front

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec

Neck Front

2×15

Neck Back

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec

Neck Back

2×15

Neck Side

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec

Neck Side

2×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec

leg extension

3×10

DeadHang

Set
Time
Rest time
1
120 sec
0 sec
2
30 sec
0 sec
3
30 sec
0 sec

DeadHang

3 sets

CARDIO

Set
Time
Rest time
1
1 sec
100 sec

CARDIO

1×1 s

Day 3 - Shoulders&Arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

overhead press

3×10

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec

triceps kickback

4×10

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec

Spider Curl

4×10

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

Reverse fly

3×15

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
65% TM
100 lbs
10
0 sec

reverse curl

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

lateral raise

4×15

Day 4 - Chest&Back

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lat pulldown

3×10

Machine press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Machine press

3×10

Helms Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Helms Row

3×10

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Chest Fly

2×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

shrug

3×15

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec
2
–
–
10 +
amrap
0 sec
3
–
–
10 +
amrap
0 sec

Machine Lateral Raise

3×10+

Day 5 - Legs&Neck&ABS

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

squat

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Cable crunch

3×15

Neck Front

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec

Neck Front

2×15

Neck Back

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec

Neck Back

2×15

Neck Side

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec

Neck Side

2×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec

leg curl

3×10

DeadHang

Set
Time
Rest time
1
1 sec
0 sec
2
30 sec
0 sec
3
30 sec
0 sec

DeadHang

3 sets

CARDIO

Set
Time
Rest time
1
1 sec
100 sec

CARDIO

1×1 s

Day 6 - Shoulders&Arms

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable lateral raise

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec

overhead triceps extensions

3×10

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec

EZ Bar Curl

3×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

wrist curl

3×15

Reverse Peck Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

Reverse Peck Deck

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

tricep pushdown

3×15

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

preacher curl

3×15