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Cutting split april-may
by Dani E.
3 athletes joined
Program Description
Maintaining muscle while cutting
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 03, 2024 11:10
Last Edited
May 09, 2024 09:53
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Week 1
1 / 4 Weeks
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-12 Reps
@7
2
Leg Press
2 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Machine)
4 Sets
12-15 Reps
@8
2
One Arm Lateral Raise (Dumbbell)
4 Sets
15-18 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@7
@7
2
Pec Fly (Dumbbell)
2 Sets
11-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
4
High Row
3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12-18 Reps
@7
6
Tricep Extension (Barbell)
4 Sets
12-18 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-1 Reps
@7
@7
3
Leg Curl
3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Dumbbell)
3 Sets
10-13 Reps
@7
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
3
Lat Pulldown
4 Sets
12-15 Reps
@7
4
Bayesian Curl
3 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@7
Day 5
1
Incline Chest Press (Machine)
3 Sets
1 Set
12-15 Reps
15-20 Reps
@7
@7
2
T-Bar Row
4 Sets
12-15 Reps
@7
3
Hammer Curl
3 Sets
16-21 Reps
@7
4
Skull Crusher
3 Sets
15-20 Reps
@7
5
Lateral Raise (Machine)
4 Sets
20-30 Reps
@7
Day 1
1
Lateral Raise (Machine)
4 Sets
12-15 Reps
@8
2
One Arm Lateral Raise (Dumbbell)
4 Sets
15-18 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@7
@7
2
Pec Fly (Dumbbell)
2 Sets
11-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
4
High Row
3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12-18 Reps
@7
6
Tricep Extension (Barbell)
4 Sets
12-18 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-1 Reps
@7
@7
3
Leg Curl
3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Dumbbell)
3 Sets
10-13 Reps
@7
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
3
Lat Pulldown
4 Sets
12-15 Reps
@7
4
Bayesian Curl
3 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@7
Day 5
1
Incline Chest Press (Machine)
3 Sets
1 Set
12-15 Reps
15-20 Reps
@7
@7
2
T-Bar Row
4 Sets
12-15 Reps
@7
3
Hammer Curl
3 Sets
16-21 Reps
@7
4
Skull Crusher
3 Sets
15-20 Reps
@7
5
Lateral Raise (Machine)
4 Sets
20-30 Reps
@7
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-12 Reps
@7
2
Leg Press
2 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Machine)
4 Sets
12-15 Reps
@8
2
One Arm Lateral Raise (Dumbbell)
4 Sets
15-18 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@7
@7
2
Pec Fly (Dumbbell)
2 Sets
11-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
4
High Row
3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12-18 Reps
@7
6
Tricep Extension (Barbell)
4 Sets
12-18 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-1 Reps
@7
@7
3
Leg Curl
3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Dumbbell)
3 Sets
10-13 Reps
@7
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
3
Lat Pulldown
4 Sets
12-15 Reps
@7
4
Bayesian Curl
3 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@7
Day 5
1
Incline Chest Press (Machine)
3 Sets
1 Set
12-15 Reps
15-20 Reps
@7
@7
2
T-Bar Row
4 Sets
12-15 Reps
@7
3
Hammer Curl
3 Sets
16-21 Reps
@7
4
Skull Crusher
3 Sets
15-20 Reps
@7
5
Lateral Raise (Machine)
4 Sets
20-30 Reps
@7
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-12 Reps
@7
2
Leg Press
2 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Machine)
4 Sets
12-15 Reps
@8
2
One Arm Lateral Raise (Dumbbell)
4 Sets
15-18 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@7
@7
2
Pec Fly (Dumbbell)
2 Sets
11-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
4
High Row
3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12-18 Reps
@7
6
Tricep Extension (Barbell)
4 Sets
12-18 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-1 Reps
@7
@7
3
Leg Curl
3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Dumbbell)
3 Sets
10-13 Reps
@7
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
3
Lat Pulldown
4 Sets
12-15 Reps
@7
4
Bayesian Curl
3 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@7
Day 5
1
Incline Chest Press (Machine)
3 Sets
1 Set
12-15 Reps
15-20 Reps
@7
@7
2
T-Bar Row
4 Sets
12-15 Reps
@7
3
Hammer Curl
3 Sets
16-21 Reps
@7
4
Skull Crusher
3 Sets
15-20 Reps
@7
5
Lateral Raise (Machine)
4 Sets
20-30 Reps
@7
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-12 Reps
@7
2
Leg Press
2 Sets
15-20 Reps
@7