ICF Custom 5x5 Cutting Novice Program

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2 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

- 3x5 main lifts
- 2x8 accessory lifts
- Progress every OTHER session, not every session. Ex: workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205
- if you fail a set, repeat the same weight next workout. if you fail next workout then decrease weight by 10% and continue to use that until you see progress.
- Alternate workouts weekly. week1: A/B/A, week 2 B/A/B, week 3: A/B/A etc

Workout A 8 exercises, 52 mins

Barbell Squat	3x5 reps	rest: 120s
Barbell Bench Press	3x5 reps	rest: 120s
Barbell Bent-Over Row	3x5 reps	rest: 120s
Barbell Shrug	2x8 reps	rest: 60s
Barbell Rear Tricep Extension	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Back Hyperextension	2x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Cardio / Stretch 1 exercises, 21 mins

Elliptical Training

1x0 reps

rest: 20s

Workout B 7 exercises, 51 mins

Barbell Squat	3x5 reps	rest: 120s
Barbell Deadlift	3x5 reps	rest: 120s
Barbell Push Press	3x5 reps	rest: 120s
Barbell Bent-Over Row	3x5 reps	rest: 120s
Barbell Bench Press (Close Grip)	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Cardio / Stretch 1 exercises, 21 mins

Elliptical Training

1x0 reps

rest: 20s

Workout A 8 exercises, 52 mins

Barbell Squat	3x5 reps	rest: 120s
Barbell Bench Press	3x5 reps	rest: 120s
Barbell Bent-Over Row	3x5 reps	rest: 120s
Barbell Shrug	2x8 reps	rest: 60s
Barbell Rear Tricep Extension	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Back Hyperextension	2x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s