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Get PT ready!
General
Intermediate
Machine strength
Plan Details
The Get PT ready! routine by Deffy is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back/Triceps/Abs
Est. 72 min
13 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Decline Crunch
1 Set x 20 Reps
Alternating Heel Touch
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Decline Crunch
1 Set x 20 Reps
Alternating Heel Touch
1 Set x 8 Reps
Crunch
1 Set x 50 Reps
Tue
30 Min sprint drills
Est. 32 min
1 exercise
Running
1 Set
Wed
Legs/Shoulders
Est. 68 min
10 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Walking Lunges
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Thu
3-5 mile run
Est. 62 min
1 exercise
Running
1 Set
Fri
Chest/Biceps/Abs
Est. 77 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Decline Crunch
1 Set x 20 Reps
Alternating Heel Touch
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Decline Crunch
1 Set x 20 Reps
Alternating Heel Touch
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Sun
3-5 mile run
Est. 62 min
1 exercise
Running
1 Set
