30 mins / 6 Days
Cutting
Advanced
Barbell
Plan Details
The 30 mins / 6 Days routine by wildwing54 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Standard Push Pull style workout for those pressed for time. Encouraged is 6-15 minutes of HIIT immediately following the routine.
Routine detail
Day 1
Push 1
Est. 43 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Crunch
1 Set x 20 Reps
Day 2
Pull 1
Est. 40 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Side Bridge
1 Set
V-Up
1 Set x 8 Reps
Day 3
Legs
Est. 41 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Reverse Crunch
1 Set x 20 Reps
Rotational Crunch
1 Set x 20 Reps
Day 4
Push 2
Est. 43 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Crunch
1 Set x 20 Reps
Day 5
Pull 2
Est. 40 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Side Bridge
1 Set
V-Up
1 Set x 8 Reps
Day 6
Legs 2
Est. 41 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Reverse Crunch
1 Set x 20 Reps
Rotational Crunch
1 Set x 20 Reps
