28-Day Cutting (Basic Gym Equipment)
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Dec 4th 2023
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28-Day Cutting (Basic Gym Equipment)

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28 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 28-Day cutting program for beginners using basic gym equipment like dumbbells, bench, jump rope and a stability ball.

A sample training week looks like the following:

Day 1: Legs/Back/Bicep & Core
Day 2: Chest, Shoulders & Triceps
Day 3 Cardio workout
Day 4: Legs/Back/Bicep & Core
Day 5: Chest, Shoulders & Triceps
Day 6: Cardio
Day 7: Foam Roll & Flexibility

Repeat for weeks 2, 3 & 4. The volume of work (sets x reps.) increases each subsequent week over the course of the 4-week program.


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Chest, Shoulders, Triceps  6 exercises, 36 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x8 reps

rest: 60s audio icon
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Cardio  2 exercises, 35 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 900s

rest: 60s audio icon
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Legs, Back, Biceps & Core  9 exercises, 55 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x8 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  7 exercises, 43 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 60s audio icon
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Cardio Copy  2 exercises, 39 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1020s

rest: 60s audio icon
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Foam Roll & Flexibility  12 exercises, 29 mins
Arm Circles exercise demonstration
Arm Circles

1x10 reps

rest: 20s audio icon
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Legs, Back, Biceps & Core  9 exercises, 55 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x8 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  6 exercises, 36 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x8 reps

rest: 60s audio icon
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Cardio  2 exercises, 37 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1020s

rest: 60s audio icon
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Legs, Back, Biceps & Core  9 exercises, 1 hr 0 min
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x10,8,8 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  7 exercises, 42 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 60s audio icon
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Cardio  2 exercises, 39 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1020s

rest: 60s audio icon
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Foam Roll & Flexibility  12 exercises, 30 mins
Arm Circles exercise demonstration
Arm Circles

1x10 reps

rest: 20s audio icon
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Legs, Back, Biceps & Core  9 exercises, 1 hr 4 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x12 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  6 exercises, 40 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x10,10,8 reps

rest: 60s audio icon
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Cardio  2 exercises, 40 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1200m

rest: 60s audio icon
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Legs, Back, Biceps & Core  9 exercises, 59 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x10,10,8 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  7 exercises, 45 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 60s audio icon
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Cardio  2 exercises, 39 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1020s

rest: 60s audio icon
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Foam Roll & Flexibility  12 exercises, 30 mins
Arm Circles exercise demonstration
Arm Circles

1x10 reps

rest: 20s audio icon
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Legs, Back, Biceps & Core  9 exercises, 1 hr 4 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x12 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  6 exercises, 41 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x10 reps

rest: 60s audio icon
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Cardio  2 exercises, 40 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1200s

rest: 60s audio icon
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Legs, Back, Biceps & Core  9 exercises, 1 hr 3 mins
Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x12 reps

rest: 60s audio icon
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Chest, Shoulders, Triceps  7 exercises, 48 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 60s audio icon
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Cardio  2 exercises, 41 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 1080s

rest: 60s audio icon
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Foam Roll & Flexibility  12 exercises, 31 mins
Arm Circles exercise demonstration
Arm Circles

1x12 reps

rest: 20s audio icon
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