6D PPL Cut
Cutting
Intermediate
Machine strength
Plan Details
The 6D PPL Cut routine by martin148 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Solid cut routine while keeping some growth in bench, deadlift and shoulders. Lower reps. Other exercises have higher reps +
Routine detail
Day 1
Push 1
Est. 54 min
9 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Bench Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 8 Reps
Day 2
Pull 1
Est. 54 min
8 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 3
Legs 1
Est. 52 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Plank
3 Sets
Day 4
Push 2
Est. 53 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
Pull 2
Est. 48 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Day 6
Legs 2
Est. 57 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
