Workout Routine

Cut 4 Day Split

by PapaFrog11

Starting TM is 65% of 1RM.

Workouts

Day 1 - Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

overhead triceps extensions

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

incline bench press

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

single arm triceps extension

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

cable crossover

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

triceps extension

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
25
90 sec
2
65% 1RM
25
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Machine Crunch

3 sets

Day 2 - Back/Biceps

single arm row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

single arm row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

lat pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

barbell row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

hammer curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

concentration curl

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

seated curl

3 sets

Day 4 - Quads/Hamstrings/Calves

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

leg press

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

lunge

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

leg curl

3 sets

calf raise

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

calf raise

3 sets

calf raise

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

calf raise

1 sets

Day 5 - Shoulders/Traps/Forearms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

lateral raise

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

military press

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

shrug

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
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 2.5 kg

wrist curl

3 sets