Workout Routine

Free

Cut 4 Day Split

by PapaFrog11

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Starting TM is 65% of 1RM.

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/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

3×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs

overhead triceps extensions

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

incline bench press

3×10+

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs

single arm triceps extension

3×10+

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

cable crossover

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

triceps extension

3×10+

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
25
90 sec
2
65% 1RM
29 lbs
25
90 sec
3
65% 1RM
29 lbs
25 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Machine Crunch

3×25+

Day 2 - Back/Biceps

single arm row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 5 lbs

single arm row

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

lat pulldown

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

barbell row

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

seated cable row

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs

hammer curl

3×10+

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs

concentration curl

3×10+

seated curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

seated curl

3×10+

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

Day 4 - Quads/Hamstrings/Calves

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
90 sec
2
65% 1RM
70 lbs
10
90 sec
3
65% 1RM
70 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg press

3×10+

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

lunge

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg curl

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
65% 1RM
100 lbs
12
90 sec
3
65% 1RM
100 lbs
12
90 sec

calf raise

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
90 sec

calf raise

1×5+

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
25
60 sec
2
65% 1RM
29 lbs
25
60 sec
3
65% 1RM
29 lbs
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Machine Crunch

3×25+

Day 5 - Shoulders/Traps/Forearms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs

seated shoulder press

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs

lateral raise

3×10+

military press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
65% 1RM
100 lbs
10
90 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

military press

3×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

shrug

3×10+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs

wrist curl

3×10+

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4×45 s