Figure routine updated
Cutting
Intermediate
Machine strength
Plan Details
The Figure routine updated routine by Travislifts92 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
6 day push pull legs plan for cutting or bulking depending on goals. For intermediate to advanced lifters. Includes all the big lifts to gain strength.
Routine detail
Day 1
push 1
Est. 0 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Day 2
pull 1
Est. 0 min
7 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Curl Against an Incline
4 Sets x 12 Reps
Day 3
legs 1
Est. 0 min
6 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Smith Machine Front Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Abs (3 exercises of your choice) 3 x 15 each
3 Sets x 15 Reps
Day 4
Off
Est. 0 min
0 exercises
This day is empty
Day 5
push 2
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Day 6
pull 2
Est. 0 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 7
legs 2
Est. 0 min
6 exercises
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Abs (3 exercises of your choice) 3 x 15 each
3 Sets x 15 Reps
