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Jim PAG Modified Routine
General
Intermediate
Machine strength
Plan Details
The Jim PAG Modified Routine routine by jimgorlitz is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Abs
Est. 64 min
9 exercises
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Side Bridge
3 Sets
Tue
Back
Est. 39 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rows (Wide Grip)
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Barbell Shrugs
3 Sets x 8 Reps
Wed
Leg Day alt
Est. 76 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Wed
Legs and Abs
Est. 52 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Decline Crunch
3 Sets x 12 Reps
Thu
Shoulders and Abs
Est. 60 min
9 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Fri
Arms
Est. 72 min
10 exercises
Pull-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 12 Reps
EZ Bar Incline Bench Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
