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Scottish Psychopath
AUDIO TIP
Cutting
Advanced
None
Plan Details
The Scottish Psychopath routine by Jason.Jones is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
The "Scottish Psychopath" is a six-day powerbuilding workout designed to forge a physique of raw strength, explosive power, and commanding presence. Inspired by Drew McIntyre's warrior-like build, this routine blends heavy compound lifts, hypertrophy training, and high-intensity conditioning to develop muscular size, athleticism, and endurance. Each day targets specific muscle groups, with functional movements like deadlift-to-push press and sprint intervals to maximize performance. This program demands grit, discipline, and relentless effort—perfect for those ready to embrace their inner Highlander.
Routine detail
Day 1
Chest and Tris
Est. 67 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Rowing
3 Sets
Day 2
Back and Biceps
Est. 56 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Trap Bar Farmer’s Walk
3 Sets x 8 Reps
Day 3
Legs and Core
Est. 127 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Decline Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Running
3 Sets
Day 4
Shoulders and Traps
Est. 63 min
7 exercises
Barbell Push Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Upright Row
4 Sets x 10 Reps
5 Sets
Day 5
Full Body
Est. 57 min
7 exercises
Barbell Clean From Blocks
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Plank
3 Sets
Medicine Ball Overhead Slam
4 Sets x 15 Reps
Day 6
Arms and Abs
Est. 120 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Windshield Wipers
3 Sets x 8 Reps
Running
6 Sets
