Cutting Workout Plan: 3-Day Full Body
Cutting
Intermediate
None
Plan Details
The Cutting Workout Plan: 3-Day Full Body routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Three full-body lifting days built to keep muscle and strength while you lose fat: heavy compound lifts first, fewer sets than a building phase, most sets stopped 1-3 reps short of failure. Optional cardio on Tuesday and Saturday. Mon: Full Body A Tue: Cardio (optional): brisk walk, 30 min (20-40 is fine) Wed: Full Body B Fri: Full Body C Sat: Cardio (optional): stationary bike, 30 min (20-40 is fine) Reps shown are the bottom of each range: add reps up to the top before adding weight. Holding your weights is the goal of a cut. Full guide: jefit.com/blog/cutting-workout-plan
Routine detail
Mon
Full Body A
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Tue
Cardio (optional): Walk
Est. 0 min
1 exercise
Walking
1 Set
Wed
Full Body B
Est. 0 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Fri
Full Body C
Est. 0 min
6 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Pull-Up
3 Sets x 5 Reps
Machine Leg Press
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Sat
Cardio (optional): Bike
Est. 0 min
1 exercise
Stationary Bike
1 Set
