Rapid progress
Cutting
Intermediate
Machine strength
Plan Details
The Rapid progress routine by pda is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Do daily workouts and gain awesome results!
Routine detail
Mon
Chest and Triceps
Est. 69 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Tue
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
Wed
Back, Biceps and Forearms
Est. 92 min
12 exercises
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Stability Ball Back Stretch
3 Sets
Reverse flying machine
4 Sets x 10 Reps
Thu
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Legs
Est. 81 min
9 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Front Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Sat
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
