7/7 Catabolic Cycle

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RATING: 27 (FROM 8 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Legs & Cardio 6 exercises, 2 hrs 16 mins

Barbell Squat	5x3 reps	rest: 120s
Barbell Squat	8x3 reps	rest: 60s
Machine Leg Curl (Prone)	6x8 reps	rest: 120s
Elliptical Training	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Step Machine	0x0 reps	rest: 30s

Chest & Cardio 6 exercises, 1 hr 56 mins

Barbell Bench Press	5x3 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Step Machine	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 30s

Shoulders & Cardio 7 exercises, 2 hrs 30 mins

Barbell Shoulder Press	6x6 reps	rest: 120s
Barbell Upright Row	8x3 reps	rest: 120s
Dumbbell Bent-Over Raise	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 120s
Elliptical Training	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Step Machine	0x0 reps	rest: 30s

Lower Back & Cardio 6 exercises, 2 hrs 10 mins

T Bar Row	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Barbell Deadlift	7x3 reps	rest: 120s
Step Machine	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Step Machine	0x0 reps	rest: 30s

Upper Back & Cardio 6 exercises, 1 hr 56 mins

Pull-Up	6x5 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Step Machine	0x0 reps	rest: 30s

Triceps & Cardio 5 exercises, 1 hr 59 mins

Barbell Tricep Extension (Supine)	6x8 reps	rest: 120s
Cable Shoulder Extension	6x8 reps	rest: 20s
Elliptical Training	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Step Machine	0x0 reps	rest: 30s