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Ultron Cut Protocol
Cutting
Intermediate
None
Plan Details
The Ultron Cut Protocol routine by IronMan311 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Hypertrophy-focused resistance training program designed to preserve and build lean muscle while in a calorie deficit. Workouts emphasize moderate-to-heavy weights, controlled tempo, and progressive overload to continually challenge the muscles and maintain strength. This approach works because mechanical tension and training volume stimulate muscle protein synthesis and send a strong “retain this tissue” signal to the body, helping offset the natural muscle breakdown that can occur during a calorie deficit. By maintaining lean mass, metabolism stays higher and more of the weight lost comes from body fat rather than muscle. The goal is to retain as much muscle as possible, support metabolic efficiency, and create a strong, defined physique as body fat decreases.
Routine detail
Mon
Push
Est. 39 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Tue
Pull
Est. 36 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Wed
Cardio & Core / Recovery
Est. 0 min
0 exercises
This day is empty
Thu
Push
Est. 39 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Fri
Cardio & Mobility / Recovery
Est. 0 min
0 exercises
This day is empty
Sat
Pull + Arms
Est. 60 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sun
Full Rest
Est. 0 min
0 exercises
This day is empty
