Volume Antagonist Plan - JEFIT

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Volume Antagonist Plan - JEFIT

Volume Antagonist Plan banner

Volume Antagonist Plan

AUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The Volume Antagonist Plan routine by JPratt_Fitness_ is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

High Volume Cutting Split With Minimal Rest for maximum output

Routine detail

Mon

Chest and Back

Est. 0 min

10 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 20 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 20 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 20 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 20 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 20 Reps

Tue

Legs

Est. 0 min

10 exercises

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 20 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 20 Reps

Wed

SARMS

Est. 0 min

13 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 20 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 20 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 20 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 20 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 20 Reps

seated rear delt row Demonstration

seated rear delt row

4 Sets x 20 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 20 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 20 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 20 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Thu

Chest and Back B

Est. 0 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 20 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 20 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 20 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 20 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 20 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 20 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 20 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 20 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 20 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 20 Reps

Fri

Legs B

Est. 0 min

10 exercises

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 20 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 20 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 20 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 20 Reps

Sat

SARMS B

Est. 0 min

13 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 20 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 20 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 20 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 20 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 20 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 20 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps