12 week cutting

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7 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

12 week fat loss & muscle maintenance - Strength gains minimum
Target 8 reps max until 12 reps can be reached for that particular weight, then up the weight to a max of 8 reps and repeat
Low intensity cardio exercise's should rotate every 2 weeks, Running, bike, rowing
HIIT training for cardio days can be utilized with a lower 15 min duration

Weightlifting 1 13 exercises, 0 min

Barbell Squat	2x8 reps	rest: 45s
Barbell Stiff-Leg Deadlift	2x8 reps	rest: 45s
Chin-Up	2x8 reps	rest: 45s
Barbell Bent-Over Row	2x8 reps	rest: 45s
Dumbbell Incline Bench Press	2x8 reps	rest: 45s
Dip	2x8 reps	rest: 45s
Dumbbell Shoulder Press	2x8 reps	rest: 45s
Dumbbell Lateral Raise	2x8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	2x8 reps	rest: 45s
Dumbbell Tricep Kickback	2x8 reps	rest: 45s
Barbell Standing Calf Raise	2x8 reps	rest: 45s
Hanging Leg Raise	2x8 reps	rest: 45s
Side Plank	2x8 reps	rest: 45s

Cardio 1 1 exercises, 0 min

Treadmill Running

1x0 reps

rest: 60s

Weightlifting 2 13 exercises, 0 min

Barbell Bench Press	2x8 reps	rest: 45s
Dumbbell Fly	2x8 reps	rest: 45s
Barbell Deadlift	2x8 reps	rest: 45s
Dumbbell Walking Lunge	2x8 reps	rest: 45s
Barbell Shoulder Press	2x8 reps	rest: 45s
Dumbbell Walking Lunge	2x8 reps	rest: 45s
Pull-Up	1x8 reps	rest: 45s
Barbell Shrug	2x8 reps	rest: 45s
EZ Bar Decline Close Grip Skull Crusher	2x8 reps	rest: 45s
Dumbbell Hammer Curl	2x8 reps	rest: 45s
Dumbbell Seated Calf Raise	1x8 reps	rest: 45s
V-Up	2x8 reps	rest: 45s
Dumbbell Side Bend	1x8 reps	rest: 45s

Cardio 2 1 exercises, 0 min

Treadmill Running

1x0 reps

rest: 60s

Weightlifting 3 14 exercises, 0 min

Chin-Up	2x8 reps	rest: 45s
T Bar Row	2x8 reps	rest: 45s
Barbell Incline Bench Press	2x8 reps	rest: 45s
Push-Up	2x8 reps	rest: 45s
Barbell Squat	2x8 reps	rest: 45s
Bench Hip Thrust	2x8 reps	rest: 45s
Dumbbell Seated Arnold Press	2x8 reps	rest: 45s
Barbell Upright Row	2x8 reps	rest: 45s
Barbell Curl	2x8 reps	rest: 45s
Barbell Bench Press (Close Grip)	2x8 reps	rest: 45s
Bodyweight Calf Raise	2x8 reps	rest: 45s
Leg Raise	1x8 reps	rest: 45s
Crunch	1x8 reps	rest: 45s
Alternating Heel Touch	1x20 reps	rest: 45s