6-8 weeks high volume workout
Cutting
Advanced
Barbell
Plan Details
The 6-8 weeks high volume workout routine by bazd is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
High volume Moderate weight Focus on technique Squat day * warm up sets included * 100 reps is at a weight you can do for 25 unbroken reps. rest 10-15 seconds as needed * 1.5-2.5 mins rest between sets * start off weight around 70% 1rm * adding 2.5-5% weekly Bench day * all 3 bench movements done as drop set * 100 reps is same as above * start off weight around 50% 1rm Cardio day * rower workout as follows 1000m rest 2 mins 2000m rest 2 mins 3000m * track times for each distance and compare weekly Deadlift day * all accessory work done before main lifting , to make sure glutes and hammies are warmed up , as its alot of volume deadlifting * 2-3 mins rest between sets * start off weight around 70% 1rm Upper day * 45-60 secs rest between sets * great pump before weekend rest * enjoy ;-]
Routine detail
Mon
squats
Est. 89 min
8 exercises
Barbell Deep Squat
1 Set x 15 Reps
Barbell Deep Squat
1 Set x 10 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Front Squat
6 Sets x 8 Reps
Barbell Front Squat
2 Sets x 15 Reps
Machine Leg Press
1 Set x 100 Reps
Elliptical Training
1 Set
Rowing
1 Set
Tue
bench
Est. 117 min
10 exercises
Barbell Bench Press
4 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Bench Press
1 Set x 100 Reps
Barbell Decline Bench Press
1 Set x 100 Reps
Barbell Incline Bench Press
1 Set x 100 Reps
Treadmill Running
1 Set
Frog Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Wed
cardio
Est. 58 min
4 exercises
Rowing
1 Set
Rowing
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Thu
deadlifts
Est. 81 min
5 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Deadlift
12 Sets x 8 Reps
Walking
1 Set
Fri
upper
Est. 163 min
19 exercises
Machine Back Extension
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
reverse ez bar curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Rotational Bench Press
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Shoulder Extension
1 Set x 100 Reps
Frog Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
