HIIT Cutting Program [8-10 Week]
Cutting
Advanced
Bench
Plan Details
The HIIT Cutting Program [8-10 Week] routine by Jvanhorn is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Mixture program using HIIT as Cardio and complex lifts in a circuit training format for 6 Days a week. 7th Day is stretching. This helped me maintain muscle mass, built up my core, and dropped Body Fat. Note: Intermittent fasting goes well with this program if you're looking to accelerate your cut. I ran the program for 10 Weeks, but 8 Weeks is very effective for shorter cuts. ----------------------------------------------------- Sample workout: 10 - Warmup (Treadmill, or Elliptical) 40/60 - HIIT/Circuit Strength Training 10/5 - Strength Cardio (Ropes, Boxing, Row) 5 - Cool Down Sample Week Structure (You can change your days to mix up the workouts): Day 1: HIIT 1 [Core Weights] Day 2: Circuit Strength Training Day 3: HIIT 2 [Core Body Weights] Day 4: Circuit Strength Training Day 5: HIIT 3 [Core Combo Weights/Body] Day 6: Circuit Strength Training Day 7: Stretch Added Bonus Explosive workout for additional training, or sub in if you're crazy. ------------------------------------------------------ For the Rope you could do the following: 15 Sec: Alternating Wave 5 Sec: Rest 15 Sec: Power Slam 5 Sec: Rest Repeat above for 5 Sets Finish off with 30 Sec: Alternating Wave Used Intervals App (https://itunes.apple.com/us/app/intervals-workout-timer-for/id957586938?mt=8) to setup the program. You can do the same for Rowing to vary the intensity. ------------------------------------------------------ For Boxing the app HeavyBag (https://itunes.apple.com/us/app/heavy-bag-workout-box-4-fitness/id628169631?mt=8) is great as you can set the rounds and rest period, and hear the movements called out.
Routine detail
Any
HIIT 3 [Core Combo Weight/Body]
Est. 141 min
18 exercises
Treadmill Running
3 Sets
Cable Wood Chop
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Band Sit-Up
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Bicep Pull-up
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Stability Ball Wall Squat
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Spider Push-up
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Bench Plank
3 Sets
Decline Reverse Crunch
3 Sets x 12 Reps
Wide Arm Pull-up
3 Sets x 10 Reps
Rope
1 Set
Any
HIIT 1 [Core Weight]
Est. 78 min
10 exercises
Elliptical Training
1 Set
Cable Reverse Wood Chop
4 Sets x 15 Reps
Elevated Push-Up
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Wide to Bicep Pull Up
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 15 Reps
Stability Ball Wall Squat
4 Sets x 20 Reps
Boxing
1 Set
Any
Circuit Strength Training
Est. 113 min
32 exercises
Elliptical Training
1 Set
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 12 Reps
Smith Machine Squat
1 Set x 12 Reps
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Squat
1 Set x 8 Reps
Smith Machine Squat
1 Set x 6 Reps
Smith Machine Squat
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 6 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ Bar Curl
1 Set x 6 Reps
EZ Bar Curl
1 Set x 12 Reps
Rowing
1 Set
Any
HIIT 2 [Core Body Weight]
Est. 61 min
10 exercises
Treadmill Running
1 Set
Band Sit-Up
4 Sets x 15 Reps
Spider Push-up
4 Sets x 20 Reps
Seated Leg Tuck
4 Sets x 20 Reps
Dip
4 Sets x 10 Reps
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Box Jump Multiple Response
4 Sets x 20 Reps
Decline Reverse Crunch
4 Sets x 15 Reps
Wide to Bicep Pull Up
4 Sets x 10 Reps
Rope
1 Set
Any
Explosive Moves [Bonus Round!]
Est. 52 min
7 exercises
Treadmill Running
1 Set
Cable Pulls
4 Sets x 15 Reps
Barbell Clean
4 Sets x 8 Reps
Cable Upper Cut
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Rope
1 Set
