Program Description
Bodybuilding Program. Lower time per session. Lots of compounds and strength training for cross progression.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedDec 29, 2024 01:15
- Last EditedJun 18, 2025 11:09

Summary
Dive into the **6x Cutting Program 2025 Q1**, a transformative 4-week training regimen designed to sculpt your physique and enhance muscle definition. With 6 days of targeted workouts each week, you'll engage in a balanced mix of upper body, arm, and squat-focused days, utilizing a full gym setup for optimal results. Expect to challenge your strength with exercises like the Incline Bench Press and Bulgarian Split Squat, all while honing your technique and pushing your limits. Get ready to carve out your best physique yet!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Iso Low Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Iso Low Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Iso Low Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Iso Low Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
High Bar Squat (Barbell)
3
-
4
Good Morning
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
6
Sissy Squat (Weighted)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
High Bar Squat (Barbell)
3
-
4
Good Morning
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
6
Sissy Squat (Weighted)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
High Bar Squat (Barbell)
3
-
4
Good Morning
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
6
Sissy Squat (Weighted)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
High Bar Squat (Barbell)
3
-
4
Good Morning
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
6
Sissy Squat (Weighted)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Pec Deck (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Pec Deck (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Pec Deck (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Pec Deck (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Hammer Curl
3
-
6
Dip (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Hammer Curl
3
-
6
Dip (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Hammer Curl
3
-
6
Dip (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Face Away Cable Curl
3
-
4
Rear Delt Fly (Cable)
3
-
5
Hammer Curl
3
-
6
Dip (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Press
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
7
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Press
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
7
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Press
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
7
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Press
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
7
Hanging Leg Raise
3
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Pull-Up (Weighted)3 Sets
-
3
Barbell Row3 Sets
-
4
Bench Press (Barbell)3 Sets
-
5
Iso Low Row3 Sets
-
Day 2
1
Lateral Raise (Cable)3 Sets
-
2
Overhead Tricep Extension (Cable)3 Sets
-
3
Face Away Cable Curl3 Sets
-
4
Rear Delt Fly (Cable)3 Sets
-
5
Tricep Pushdown (Cable)3 Sets
-
6
Hammer Curl3 Sets
-
Day 3
1
Shrug (Barbell)3 Sets
-
2
Standing Calf Raise3 Sets
-
3
High Bar Squat (Barbell)3 Sets
-
4
Good Morning2 Sets
-
5
Bulgarian Split Squat (Dumbbell)2 Sets
-
6
Sissy Squat (Weighted)3 Sets
-
7
Hanging Leg Raise3 Sets
-
Day 4
1
Pull-Up (Weighted)5 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Barbell Row3 Sets
-
4
Bench Press (Barbell)3 Sets
-
5
Pec Deck (Machine)2 Sets
-
Day 5
1
Lateral Raise (Cable)3 Sets
-
2
Overhead Tricep Extension (Cable)3 Sets
-
3
Face Away Cable Curl3 Sets
-
4
Rear Delt Fly (Cable)3 Sets
-
5
Hammer Curl3 Sets
-
6
Dip (Weighted)3 Sets
-
Day 6
1
Shrug (Barbell)3 Sets
-
2
Standing Calf Raise3 Sets
-
3
Romanian Deadlift (Barbell)3 Sets
-
4
Leg Press3 Sets
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
-
6
Nordic Curl2 Sets
-
7
Hanging Leg Raise3 Sets
-