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Pushing through the WALL!!!
Cutting
Advanced
Barbell
Plan Details
The Pushing through the WALL!!! routine by soleobjective is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is designed to mix things up a bit when you feel like you're hitting a plateau. The lifts focus more on compound movements, so maxing out weight is not recommended. Push yourself with the weight you use, but not to the point of injury (obviously...). Some Clarification: The four planks on the Leg/Core day are to be performed as a circuit, moving on from one exercise to the next for a total of 3 sets. Rest is 45 secs between each exercise, with a 90 sec rest between sets. **This routine was made according to my personal schedule. You can adjust the two rest days so that you have 3 days in a row lifting, a day off, 2 more lifting days, a day off, then repeat. As long as the lifting days are still in the same order, pick and choose which days to rest on your own.
Routine detail
Mon
Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Tue
Back/Triceps
Est. 77 min
13 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
EZ Bar French Press
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Kettlebell Renegade Row
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Kettlebell Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Wed
Rest or Moderate Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Chest/Bicep/Forearm
Est. 64 min
11 exercises
Chin-Up with Knee Raise
4 Sets x 12,10,8,6 Reps
Machine Inverted Row
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly (Stability Ball)
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Barbell Reverse Curl
4 Sets x 12,10,8,6 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Fri
Legs/Core
Est. 76 min
12 exercises
Barbell Front Squat
4 Sets x 12,10,8,6 Reps
Barbell Overhead Squat
4 Sets x 12,10,8,6 Reps
Barbell Sumo Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Hip Thrust
4 Sets x 12,10,8,6 Reps
Hip Adduction/Abduction Machine
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Stability Ball Plank
4 Sets
Side Plank
4 Sets x 10 Reps
Forearm Plank with Hip Abduction
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sat
Shoulders/Trap/Delts
Est. 61 min
10 exercises
Battle Ropes
4 Sets
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Clean and Jerk
4 Sets x 12,10,8,6 Reps
Barbell Push Press
4 Sets x 12,10,8,6 Reps
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Cable Lateral Raise
4 Sets x 12,10,8,6 Reps
Sun
Legs
Est. 65 min
10 exercises
Barbell Deep Squat
4 Sets x 12,10,8,6 Reps
Barbell Power Snatch
4 Sets x 12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Mountain Climber
4 Sets x 25 Reps
Jump Squat w/ Plate
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 10 Reps
