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7/7 Catabolic Cycle
Cutting
Advanced
Barbell
Plan Details
The 7/7 Catabolic Cycle routine by dustinhaugh is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
I typically do this routine on a 35% caloric deficit with intake at 10% above BMR. I'll calculate all my macro requirements on a spreadsheet to find calorie burn requirements for the gym. I lift heavy and hard to maintain as much muscle as possible. To reduce injury and strain on my back I do my powerlifts raw equipped (belt and knee wraps). I typically reduce my body fat by 1.5% of body weight every week and still maintain lean body mass. It's a simple routine, but if done right, it will keep you strong and get you cut fast.
Routine detail
Mon
Legs & Cardio
Est. 137 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Squat
8 Sets x 3 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Tue
Chest & Cardio
Est. 117 min
6 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Walking
1 Set
Wed
Shoulders & Cardio
Est. 150 min
7 exercises
Barbell Shoulder Press
6 Sets x 6 Reps
Barbell Upright Row
8 Sets x 3 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Thu
Lower Back & Cardio
Est. 131 min
6 exercises
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
7 Sets x 3 Reps
Step Machine
1 Set
Walking
1 Set
Step Machine
1 Set
Fri
Upper Back & Cardio
Est. 117 min
6 exercises
Pull-Up
6 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Slight Bent-over Barbell Rows
3 Sets x 8 Reps
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Sat
Triceps & Cardio
Est. 120 min
5 exercises
Barbell Tricep Extension (Supine)
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Sun
Traps and Biceps
Est. 13 min
2 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
