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3 weeks cut
AUDIO TIP
Cutting
Advanced
None
Plan Details
The 3 weeks cut routine by IvanGorkovenko is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This program is not intended for beginners. If you have no idea about the technique of performing the given drying exercises, then be sure to master it before starting the program. Here is a sample training schedule. You can change the days depending on your personal schedule, the main thing is to have 2 days of rest between the lower and upper body workouts. Monday - Upper Body Workout "A" Tuesday - Lower Body Workout "A" Thursday - Upper Body Workout "B" Friday - Lower Body Workout "B" Rest between sets should be exactly 30 seconds. In all sets, keep the same working weight. Choose exactly the weight that will allow you to completely complete the prescribed number of sets and reps. If you cannot complete all the reps in a set, reduce the working weight next time. On the other hand, if the weight does not seem heavy enough, increase it the next time you perform the exercise. Optional Cardio You can optionally add cardio workouts to speed up the drying process: In the morning On weekends At least 4 hours before or 3 hours after strength training These workouts don't have to be boring. Go for a walk, go mountain hiking, swim, run, etc.
Routine detail
Mon
Upper body A
Est. 0 min
15 exercises
Pilates
1 Set
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 8 Reps
Machine Assisted Dip
8 Sets x 8 Reps
Dumbbell Seated Tricep Press
8 Sets x 8 Reps
Push-Up
1 Set x 10 Reps
Jumping Jacks
1 Set x 10 Reps
Burpee
1 Set x 10 Reps
Walking
1 Set
Leg Pull-In
1 Set x 20 Reps
Jump Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Walking
1 Set
Tue
Lower body A
Est. 0 min
14 exercises
Pilates
1 Set
Machine Leg Press (Wide Stance)
8 Sets x 8 Reps
Machine Leg Curl (Prone)
8 Sets x 8 Reps
Machine Single-Leg Extension
6 Sets x 8 Reps
Machine Seated Calf Raise
8 Sets x 8 Reps
Plank
6 Sets
Push-Up
3 Sets x 10 Reps
Jumping Jacks
3 Sets x 10 Reps
Burpee
3 Sets x 10 Reps
Walking
3 Sets
Leg Pull-In
3 Sets x 20 Reps
Jump Squat
3 Sets x 10 Reps
Mountain Climber
3 Sets x 20 Reps
Walking
3 Sets
Wed
Cardio
Est. 0 min
3 exercises
Pilates
1 Set
Walking
1 Set
Swimming
1 Set
Thu
New Workout
Est. 0 min
14 exercises
Pilates
8 Sets
Barbell Bench Press
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Cable Mid Chest Crossover
8 Sets x 8 Reps
Push-Up
2 Sets x 10 Reps
Jumping Jacks
2 Sets x 8 Reps
Burpee
2 Sets x 10 Reps
Walking
2 Sets
Leg Pull-In
2 Sets x 20 Reps
Jump Squat
2 Sets x 10 Reps
Mountain Climber
2 Sets x 20 Reps
Walking
2 Sets
Fri
Lower body B
Est. 0 min
14 exercises
Pilates
1 Set
Hack Squat
8 Sets x 8 Reps
Dumbbell Deadlift
8 Sets x 8 Reps
Kettlebell Goblet Squat
6 Sets x 8 Reps
Machine Calf Raise
8 Sets x 8 Reps
Hanging Knee Raise
6 Sets x 15 Reps
Push-Up
2 Sets x 10 Reps
Jumping Jacks
2 Sets x 10 Reps
Burpee
2 Sets x 10 Reps
Walking
2 Sets
Leg Pull-In
2 Sets x 20 Reps
Jump Squat
2 Sets x 10 Reps
Mountain Climber
2 Sets x 20 Reps
Walking
2 Sets
Sat
Any activity A
Est. 0 min
2 exercises
Walking
1 Set
Swimming
1 Set
Sun
Any activity B
Est. 0 min
2 exercises
Walking
4 Sets
Swimming
4 Sets
Any
New workout
Est. 0 min
2 exercises
Walking
1 Set
Swimming
1 Set
