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Joe’s 6 Day Plan
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The Joe’s 6 Day Plan routine by andrichj is a 10 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
My Plan
Routine detail
Day 1
Chest & Shoulder & Tricep
Est. 0 min
13 exercises
Cable Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Decline Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 2
Back & Biceps
Est. 0 min
12 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Day 3
Abs & Legs
Est. 0 min
14 exercises
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Cable Squat
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Sumo Squat
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Goblet Squar
3 Sets x 8 Reps
Day 4
Shoulder & Forearms & Biceps
Est. 0 min
13 exercises
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Day 5
Abs & Tricep
Est. 0 min
10 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Day 6
Cardio
Est. 0 min
1 exercise
Stationary Bike
1 Set
Day 7
Biceps & Legs & Abs
Est. 0 min
14 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Day 8
Abs & Back & Shoulder
Est. 0 min
13 exercises
Cable Seated Crunch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Cable Upright Row (Supine)
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Day 9
Chest & Legs & Abs
Est. 0 min
12 exercises
Cable Incline Fly
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Single-Leg Knee Raise
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Day 10
Biceps, Triceps, Abs
Est. 0 min
10 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
