6 Week Cutting Routine*
General
Intermediate
Barbell
Plan Details
The 6 Week Cutting Routine* routine by AnthonyDelgado3 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is designed to cut fat while maintaining muscle mass. Exercises should be performed using 90%-95% of your RM for each exercise for the appropriate rep range. EXAMPLE: 1RM = 192 4RM = 169 (90%-95%) = 152-160 10RM = 144 (90%-95%) = 130-137 As much as possible, try to keep rests short. The lighter weight should enable you to rest for less time. If you cannot keep your rest periods under a minute, adjust your weights closer to 90%. This workout MUST be paired with a nutrition plan designed to cut. Here is my recommendation. 1) Eat intermittently, ideally within a 6-8 hour window. 2) Calculate LBM 3) Use your favorite IIFYM calculator to determine your macros and your target caloric intake with a 20% cut. 4) Adjust protein intake to 1-1.1 gram per pound of LBM 5) If you fail and/or cheat, calculate your calories anyway and adjust them out of the remainder of the week to make sure your weekly average matches your macros. If you plan to cheat you can even take calories out the day before. EXAMPLE Target Calories: 2300 Monday: 2300 Tuesday: 1800 Wednesday: 4000 Thursday: 1900 Friday: 1900 Saturday: 1900 Sunday: 2300 Don't forget to stay out of the gym on day 7, drink plenty of water, and get 7-10 hours of sleep every night. Good luck!
Routine detail
Day 1
Chest, Triceps, Abs (Strength)
Est. 60 min
8 exercises
Barbell Bench Press
6 Sets x 4 Reps
Barbell Incline Bench Press
6 Sets x 4 Reps
Barbell Decline Bench Press (Wide Grip)
6 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Shoulders, Legs, Calves
Est. 58 min
8 exercises
Barbell Deep Squat
6 Sets x 4 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Military Press
6 Sets x 4 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Deadlift
6 Sets x 4 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Step Machine
1 Set
Day 3
Back, Traps, Biceps
Est. 61 min
8 exercises
T Bar Row
6 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 4 Reps
Leverage Machine High Row
6 Sets x 4 Reps
Cable One-Arm Seated Row
6 Sets x 4 Reps
Cable One-Arm Seated Row
6 Sets x 4 Reps
Cable Seated Row
6 Sets x 4 Reps
EZ Bar Curl
4 Sets x 6 Reps
Rowing
1 Set
Day 4
Chest, Triceps, Abs
Est. 78 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Bench Plank
3 Sets
Weighted Side Bend
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
ab crunch machine
3 Sets x 50 Reps
Elliptical Training
1 Set
Day 5
Shoulders, Legs, Calves
Est. 73 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Step Machine
1 Set
Day 6
Back, Traps, Biceps
Est. 64 min
9 exercises
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Rowing
1 Set
Running
1 Set
