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6 weeks transformation
Cutting
Advanced
Machine strength
Plan Details
The 6 weeks transformation routine by Androkles is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
You have 6 days with strength, and one day of active rest
Routine detail
Mon
Ben and ABS
Est. 91 min
11 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Stability Ball Hundreds
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Kettle-bell V-sit Twist
4 Sets x 10 Reps
Tue
Arme og Skulder
Est. 136 min
15 exercises
Barbell Curl
4 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Curl Against an Incline
4 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Dip
5 Sets x 15 Reps
Barbell Reverse Curl
5 Sets x 15 Reps
Cable Wrist Curl
5 Sets x 15 Reps
Barbell Military Press
4 Sets x 5 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Cable Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Fly
5 Sets x 15 Reps
Barbell Shrug
4 Sets x 10 Reps
Wed
Bryst og Ryg
Est. 83 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Machine Bench Press
5 Sets x 15 Reps
Cable Seated Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Seated Bar Row
5 Sets x 15 Reps
Back Hyperextension
5 Sets x 15 Reps
Thu
Ben and ABS
Est. 95 min
11 exercises
Machine Leg Press
4 Sets x 5 Reps
Dumbbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Glute Kickback
5 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Plank
4 Sets
Weighted Side Bend
4 Sets x 15 Reps
Fri
Arme og Skulder
Est. 138 min
16 exercises
Bench Dip
4 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 5 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Barbell Reverse Curl
5 Sets x 15 Reps
Cable Wrist Curl
5 Sets x 15 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Front Raise
5 Sets x 15 Reps
Machine Reverse Fly
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Seated Shrug
4 Sets x 10 Reps
Sat
Bryst og Ryg
Est. 92 min
11 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 5 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
5 Sets x 15 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Back Hyperextension
5 Sets x 15 Reps
Sun
Active Rest Day
Est. 77 min
4 exercises
Rowing
1 Set
Elliptical Training
1 Set
Walking
1 Set
Plank
8 Sets
