Amy's Weekly Workouts

Monday through Friday base plan with an optional Saturday glute pump and Sunday recovery.

Cutting Phase Current ยท 2026.06.14-v2 History
Training Days 5-6

Monday through Saturday optional

Cardio Target 20-40 min

Incline walk, bike, or steps

Goal Lean cut

Glute shape, legs, back, shoulders

Monday Glute Focus
  1. Hip Thrust4x8-10
  2. Romanian Deadlift3x10
  3. Bulgarian Split Squat3x10 each leg
  4. Cable Kickback3x15 each leg
  5. Seated Abduction4x15-20
  6. Incline Walk20-25 min
Tuesday Back + Shoulders
  1. Lat Pulldown4x10-12
  2. Seated Cable Row3x10-12
  3. Single Arm Dumbbell Row3x12 each side
  4. Dumbbell Shoulder Press3x10
  5. Lateral Raise4x15
  6. Face Pull3x15
  7. Light Dumbbell Curl2x15

Optional cardio: 15-20 min easy

Wednesday Quads + Hamstrings
  1. Leg Press4x10-12
  2. Hack Squat or Goblet Squat3x10
  3. Leg Extension3x12-15
  4. Lying or Seated Leg Curl4x10-12
  5. Walking Lunges2-3x12 each leg
  6. Calf Raise4x12-15

Cardio: 20 min incline walk

Thursday Active Recovery + Core
  1. Incline Walk or Bike30-40 min
  2. Cable Crunch3x12-15
  3. Plank3x30-45 sec
  4. Dead Bug3x10 each side
  5. Mobility10 min
Friday Upper Shape + Light Arms
  1. Assisted Pull-Up or Lat Pulldown3x10
  2. Chest Supported Row3x12
  3. Rear Delt Fly3x15
  4. Lateral Raise4x15-20
  5. Cable Tricep Pressdown2-3x15
  6. Cable Curl2-3x15

Cardio: 20-25 min easy

Saturday Optional Glute Pump + Conditioning
  1. Glute Bridge3x15
  2. Step-Up3x12 each leg
  3. Cable Kickback3x15 each leg
  4. Abduction4x20
  5. Incline Walk20-30 min

Skip this day if recovery is poor.

Sunday Rest
  1. Rest, steps, hydration, and sleepRecovery
Workout Version 2026.06.14-weekly-workouts-v2
Status Weekday schedule applied
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