3 Day Full-body PSMF Shredding

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2 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The 3 Day Fullbody PSMF Shredding

This routine is ment to be combined with the Protein Saving Modified Fast (PSMF) diet. Since the PSMF diet is extremely low carb and hence low energy, gaining muscles are almost impossible. The focus is only on keeping the muscles and the strength, and at the same time losing bodyweight in terms of fat.

In short: This routine is ment to uphold the strength and muscle mass while having a large diet induced energy deficit.

The routine will be performed three days a week. The whole body is exercised when the routine is performed.

There will be little variation in the days. There is a restriction on only one exercises that targets big muscle groups a day.

The first set will have 12 repetitions, the next 10, then 8 and finally 6. For the big exercises that targets the big muscles (bench press, deadlift, squats etc.) they will have three more sets perform one more set with 6 repetitions and finally two sets with 4 repetitions each.

Warning:
This routine, read diet, should not be performed for an extended period of time! Three weeks to a maximum.

Day 4
Day 1
Day 2

Leg day 9 exercises, 55 mins

Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Seated Leg Curl	4x12,10,8,6 reps	rest: 60s
Machine Hip Abduction	4x12,10,8,6 reps	rest: 60s
Machine Hip Adduction	4x12,10,8,6 reps	rest: 60s
Machine Calf Press	4x12,10,8,6 reps	rest: 60s
Smith Machine Squat	7x12,10,8,6,6,4,4 reps	rest: 60s
Cable Pallof Press with Rotation	4x12,10,8,6 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Upper Body 10 exercises, 1 hr 2 mins

Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Barbell Sumo Deadlift	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press	7x12,10,8,6,6,4,4 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12,10,8,6 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Cable Pallof Press with Rotation	4x12,10,8,6 reps	rest: 60s