7/7 Catabolic Cycle - JEFIT

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7/7 Catabolic Cycle - JEFIT

7/7 Catabolic Cycle banner

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 Demonstration

Barbell Squat

5 Sets x 3 Reps

Barbell Squat Demonstration

Barbell Squat

8 Sets x 3 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

6 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Tue

Chest & Cardio

Est. 117 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 3 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Wed

Shoulders & Cardio

Est. 150 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

8 Sets x 3 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Thu

Lower Back & Cardio

Est. 131 min

6 exercises

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

7 Sets x 3 Reps

Step Machine Demonstration

Step Machine

1 Set

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Fri

Upper Back & Cardio

Est. 117 min

6 exercises

Pull-Up Demonstration

Pull-Up

6 Sets x 5 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

Slight Bent-over Barbell Rows Demonstration

Slight Bent-over Barbell Rows

3 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Sat

Triceps & Cardio

Est. 120 min

5 exercises

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

6 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

6 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Sun

Traps and Biceps

Est. 13 min

2 exercises

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps