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12 week cutting
Cutting
Intermediate
Barbell
Plan Details
The 12 week cutting routine by needa81 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
12 week fat loss & muscle maintenance - Strength gains minimum Target 8 reps max until 12 reps can be reached for that particular weight, then up the weight to a max of 8 reps and repeat Low intensity cardio exercise's should rotate every 2 weeks, Running, bike, rowing HIIT training for cardio days can be utilized with a lower 15 min duration
Routine detail
Day 1
Weightlifting 1
13 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Dumbbell Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Side Plank
2 Sets x 8 Reps
Day 2
Cardio 1
1 exercise
Treadmill Running
1 Set
Day 3
Weightlifting 2
13 exercises
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Pull-Up
1 Set x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Seated Calf Raise
1 Set x 8 Reps
V-Up
2 Sets x 8 Reps
Dumbbell Side Bend
1 Set x 8 Reps
Day 4
Cardio 2
1 exercise
Treadmill Running
1 Set
Day 5
Weightlifting 3
14 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Bench Hip Thrust
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Leg Raise
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Alternating Heel Touch
1 Set x 20 Reps
Day 6
Cardio 3
1 exercise
Treadmill Running
1 Set
Day 7
Rest day
0 exercises
This day is empty
