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Ripped In Six : Week 3 : Power Pyramid
Cutting
Advanced
Machine strength
Plan Details
The Ripped In Six : Week 3 : Power Pyramid routine by japbjj is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Thu
Week 3: Day 1
Est. 87 min
10 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Power Row
6 Sets x 8 Reps
Barbell Clean Deadlift
6 Sets x 8 Reps
Barbell Shoulder Press
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 8 Reps
Smith Machine Standing Calf Raises
6 Sets x 8 Reps
Smith Machine Crunch
6 Sets x 8 Reps
Fri
Week 3: Day 2
Est. 51 min
10 exercises
Barbell Pullover
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Standing Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Seated Barbell Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Sat
Week 3: Day 3
Est. 87 min
10 exercises
Leverage Incline Chest Press
6 Sets x 8 Reps
Dumbbell Bent-Over Row
6 Sets x 8 Reps
Dumbbell Step-Up
6 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Standing Single Leg Calf Raises
6 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
6 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
6 Sets x 8 Reps
Standing Cable Oblique Pressdown
6 Sets x 8 Reps
Sun
Week 3: Day 4
Est. 72 min
9 exercises
Leverage Incline Chest Press
6 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 8 Reps
Machine Shoulder Press
6 Sets x 8 Reps
Machine Rear Delt Flye
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Any
Week 3: Day 5
Est. 76 min
10 exercises
Reverse Grip Dumbell Press
6 Sets x 8 Reps
Dumbbell Power Row
6 Sets x 8 Reps
Dumbbell Step-Up
6 Sets x 8 Reps
Dumbbell Upright Row
6 Sets x 8 Reps
Prone Incline Bench Dumbbell Shrug
6 Sets x 8 Reps
Dumbbell Tricep Extension
6 Sets x 8 Reps
Alternating Incline Dumbbell Curl
6 Sets x 8 Reps
Behind The Back Wrist Curl
6 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Any
Week 3: Day 6
Est. 78 min
10 exercises
Standing High Cable Chest Press Both Arms
6 Sets x 8 Reps
Standing One Arm Cable Row
6 Sets x 8 Reps
Dumbbell Step-Up
6 Sets x 8 Reps
Cable Shoulder Press
6 Sets x 8 Reps
2 Arm Cable Shrug
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Cable Rope Hammer Curl
6 Sets x 8 Reps
Dumbbell Seated Wrist Curl
6 Sets x 8 Reps
Cable Wood Chop
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
