3 DAY SPLIT +PLUS+ - 30 DAY RUSH FAT LOSS
Shared By : PapaRob VIP
Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 4 / 370

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Description

*****************PURPOSE OF THIS ROUTINE*****************

This is a cutting routine that is designed specifically for fat-loss and sculpting your ideal body appearance with main goals centered on health, flexibility, and strength.

*****************HOW THIS ROUTINE WORKS*****************

Extra concentration is emphasized on Abs and Cardio that is separated from strength training by 6 hours minimum.

This split routine packs a lot of work into each week but allows down cycle for recovery for each muscle group.

It is a Tuesday/Thursday/Saturday Strength Training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused to stimulate the body to releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look.

When you start the routine you will start on Week 1 - Upper Body on Tuesday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results.

The Abs are done on the non Strength Training days. A Cardio is set for EVERY day but should be done at least 6 hours separated from Abs or Lifting routines to provide maximum stores in the tank for these activities. I like to mix up my cardio so I provided several to choose from...Only one per day is intended for this program.

*****************LOADING*****************

Try to achieve weight loads at about 70% 1RM.

The 4 reps X 6 sets exercises are keyed for the JEFIT Benchmark Exercise Progress measures that can be used to set goals and track weight progression.

The remaining exercises follow the 8 reps X 3 sets sessions. These are designed for maximum effect on maintaining muscle mass while reducing fat

Reference the 24-50 Principle of lifting by Dr. Chad Waterbury.

*****************DIET AND OTHER NOTES*****************

Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss.

Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results.

By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day.

Tuesday First and Third Week - Upper Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 4 6 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart
Tuesday Second and Forth Week - Lower Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 120 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 4 6 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 8 3 Progress Chart
Thursday First and Third Week - Lower Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 4 6 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 60 sec 4 6 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 60 sec 8 3 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 8 3 Progress Chart
Thursday Second - Forth Week - Upper Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 8 3 Progress Chart

Chest

Bent Arm Dumbbell Pullover Bent Arm Dumbbell Pullover 60 sec 4 6 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 4 6 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 4 6 Progress Chart

Triceps

Tricep Dumbbell Kickback Tricep Dumbbell Kickback 60 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 8 3 Progress Chart
Saturday First - Third Week - Upper Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Biceps

Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl 60 sec 8 3 Progress Chart

Triceps

Standing EZ Bar French Press Standing EZ Bar French Press 60 sec 8 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 8 3 Progress Chart
Saturday Second - Forth Week - Lower Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Upper Legs

Smith Machine Hack Squat Smith Machine Hack Squat 60 sec 4 6 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 60 sec 4 6 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 8 3 Progress Chart
Sunday * * * * * R E S T * * * * * D A Y * * * * *
ANY Abs - Monday, Wednesday, Friday
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 8 3 Progress Chart

Abs

Cable Side Bends Cable Side Bends 60 sec 8 3 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 60 sec 8 3 Progress Chart

Abs

Weight Plate Side Bend Weight Plate Side Bend 60 sec 8 3 Progress Chart

Abs

Bent Knee Hundreds Bent Knee Hundreds 60 sec 8 3 Progress Chart

Abs

Cable Standing Lift Cable Standing Lift 60 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 60 sec 8 3 Progress Chart

Abs

Windshield Wipers Windshield Wipers 60 sec 8 3 Progress Chart
ANY Elliptical - Each day 6 hours sep. from scheduled day workout
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
ANY Rowing - Each day 6 hours sep. from scheduled day workout
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 30 min - - Progress Chart