6 day plan - JEFIT

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6 day plan - JEFIT

6 day plan banner

6 day plan

AUDIO TIP

Cutting

Beginner

Machine strength

Plan Details

The 6 day plan routine by AtulyaSinghChauhan is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Routine detail

Mon

Pull day 1

Est. 61 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 3 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 8 Reps

Unilateral Iliac Lat Pulldown Demonstration

Unilateral Iliac Lat Pulldown

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 8 Reps

Tue

Push day 1

Est. 60 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Seated Dumbbell Press Demonstration

Seated Dumbbell Press

3 Sets x 8 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

2 Sets x 20 Reps

incline prone laterals Demonstration

incline prone laterals

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 15 Reps

Wed

Legs day1

Est. 72 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

hell elevated db goblet squat Demonstration

hell elevated db goblet squat

2 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

trap bar RDL's Demonstration

trap bar RDL's

3 Sets x 10 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Thu

Push day2

Est. 61 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Rope Pullover (Supine) Demonstration

Cable Rope Pullover (Supine)

2 Sets x 20 Reps

Bench Push-Up Demonstration

Bench Push-Up

2 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Fri

Pull Day2

Est. 50 min

6 exercises

Unilateral Iliac Lat Pulldown Demonstration

Unilateral Iliac Lat Pulldown

4 Sets x 12 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 6 Reps

cable rear delt row wide grip Demonstration

cable rear delt row wide grip

3 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 12 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

3 Sets x 8 Reps

Cable Reverse Wood Chop Demonstration

Cable Reverse Wood Chop

3 Sets x 15 Reps

Sat

Legs Day2

Est. 69 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

front food elevated lunge Demonstration

front food elevated lunge

3 Sets x 12 Reps

dumbbell romanian deadlift Demonstration

dumbbell romanian deadlift

4 Sets x 12 Reps

Sissy Squat Demonstration

Sissy Squat

3 Sets x 8 Reps

KAS Glute Bridges Demonstration

KAS Glute Bridges

2 Sets x 8 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 20 Reps