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5-Day Cut Training Plan for men over 50
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The 5-Day Cut Training Plan for men over 50 routine by brucelynch is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Overview This program is a modified Arnold-style cutting plan designed to preserve strength, support fat loss, and manage recovery for lifters in their early 50s. Sessions are 60–75 minutes with controlled volume and focus on compound strength. Training Principles - RPE 7–8 (2–3 reps in reserve) - Controlled volume (no excessive burnout) - Prioritize compound lifts for strength retention - Moderate accessory work for hypertrophy - 4–6 days of low-impact cardio weekly Rest Times Heavy compounds: 2–3 minutes Moderate lifts: 60–90 seconds Isolation work: 30–60 seconds Supersets: 0–30 sec between exercises, 60–90 sec after
Routine detail
Mon
Chest & triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Tue
Back & Biceps
Est. 0 min
6 exercises
Pull-Up
4 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Wed
Legs
Est. 0 min
6 exercises
Machine Single-Leg Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Thu
Shoulders & Arms
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Fri
Full Upper
Est. 0 min
8 exercises
Smith Machine Incline Bench Press
3 Sets x 10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
