Volume Workout Routine
Cutting
Advanced
Machine strength
Plan Details
The Volume Workout Routine routine by capn awesome is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Glutes, Legs, Arms
Est. 83 min
10 exercises
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 2
Chest, Delts, Calves
Est. 82 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Bodyweight Calf Raise
6 Sets x 12 Reps
Day 3
Back, Traps, Delts, Abs
Est. 80 min
10 exercises
Barbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
rear delt flys
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Cross Body Crunch
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 4
Legs, Arms
Est. 81 min
10 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Day 5
Chest, Delts, Calves
Est. 69 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Day 6
Back, Traps, Delts, Abs
Est. 79 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
rear delt flys
4 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
