3 Day Workout Cutting 21 Day Routine

Plan Details

The 3 Day Workout Cutting 21 Day Routine routine by JustinBoren is a 3 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

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https://static1.squarespace.com/static/5c97ac5eca525b76f8fc06fc/t/5e3adf8849b9d502879bc371/1580916619278/Summer+Shredding+Workout.png Progression This is the most important part! Just going to the gym and lifting the same weight every time will not grow your muscles. Progression is what will bring you results. Simply put, you need to get stronger over time. There are many ways to progress, the most popular being by increasing weight or by increasing reps. I recommend you use a Double Progression model in this routine, which will incorporate progression in both reps and weight. In this model, you increase reps till you hit the upper limit of a rep range, after which you increase weight. This sounds confusing so just see the example below. Here’s an example of what progress with Incline Dumbbell Press for 3 sets of 6-8 reps with 3 minutes between sets could look like: Week 1 - 20kgs x 8, 7, 6 Week 2 - 20kgs x 8, 8, 6 Week 3 - 20kgs x 8, 8, 7 Week 4 - 20kgs x 8, 8, 8 Since you hit the upper limit (8 reps) of the rep range on all sets, you can increase weight the next workout. Week 5 - 22.5kgs x 7, 6, 6 This cycle continues and you’ll keep getting stronger over time. Obviously, in reality, the rate of progress won’t be linear. That said, you should intend to get stronger every workout! This model of progression helps you lift a weight that is heavy enough to cause growth and get your stronger over time. Keep in mind that your form should be your priority at all times. There is no point in cheating or swinging the weight just to tell yourself you progressed. Stay safe and train hard.