Workout Routine

Free

CUT Summer

by Brav3Toast

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Finish with 30 Min Cardio 11 Incline at 2.8

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Chest/Tri - Hypertrophy

supine press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

supine press

2×8

cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

cable fly

2×10

Machine Incline Plate Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
75 lbs
8
100 sec
2
@RPE6
75 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Machine Incline Plate Press

2×8

Single Arm Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec

Single Arm Tricep Extension

3×8

cable kickback

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

cable kickback

2×10

JM Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

JM Press

2×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

bench press

2×8

Back/Bi - Hypertrophy

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bent over row

2×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
100 sec
2
@RPE6
16 lbs
10
100 sec

chest supported rows

2×10

Low Row Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Low Row Machine

2×8

Cable Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8
100 sec
2
55% 1RM
25 lbs
8
100 sec

Cable Hammer Curls

2×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec

preacher curl

2×8

Wall/Strict Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Wall/Strict Curl

2×5

Legs - Hypertrophy

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

2×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec

hack squat

2×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
100 sec
2
@RPE7
100 lbs
10
100 sec

romanian deadlift

2×10

Hamstring Curls

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

Hamstring Curls

2×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3×8

Shoulders/Core - Hypertrophy

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec

seated shoulder press

2×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

cable lateral raise

2×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

rear delt fly

2×8

shrug

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

shrug

2×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Cable crunch

2×5

Upper Full - Hypertrophy

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
75 lbs
8
100 sec
2
@RPE7
80 lbs
8
100 sec

t-bar row

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

lateral raise

2×8

cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

cable fly

2×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE6
100 lbs
8
100 sec
3
–
–
8
100 sec

incline bench press

3×8

Seated Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Seated Preacher Curl

3×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

seated shoulder press

3×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec

tricep pushdown

3×8

Lower - Hypertrophy

Single Leg Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8
100 sec
2
@RPE6
31 lbs
8
100 sec

Single Leg Machine Press

2×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec

leg extension

2×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

romanian deadlift

2×8

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Hamstring Curls

2×8