Lean Mass Preservation

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

-uses heavy loads to maintain growth/adaptation response

-Heavy days based around compound lifts with some accessory work

-Light days focus on abs and high intensity bodyweight work/calisthenics

Day 1, Light 5 exercises, 1 hr 6 mins

Chin-Up (Close Grip)	10x5 reps	rest: 60s
Push-Up	10x10 reps	rest: 60s
Dumbbell Iron Cross	4x15 reps	rest: 60s
Decline Crunch	4x25 reps	rest: 60s
Bodyweight Calf Raise	4x25 reps	rest: 60s

Day 2, Heavy 6 exercises, 1 hr 7 mins

Machine Seated Row	9x4 reps	rest: 60s
Barbell Bench Press	9x4 reps	rest: 60s
Machine Leg Press	6x6 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Barbell Curl	6x6 reps	rest: 60s
Cable Rope Face Pull	6x6 reps	rest: 60s

Day 3, Light 5 exercises, 1 hr 6 mins

Chin-Up (Close Grip)	10x5 reps	rest: 60s
Push-Up	10x10 reps	rest: 60s
Dumbbell Iron Cross	4x15 reps	rest: 60s
Decline Crunch	4x25 reps	rest: 60s
Bodyweight Calf Raise	4x25 reps	rest: 60s

Day 4, Heavy 6 exercises, 1 hr 8 mins

Barbell Deadlift	9x4 reps	rest: 60s
Barbell Shoulder Press	6x6 reps	rest: 60s
Cable Rope Overhead Tricep Extension	6x6 reps	rest: 60s
Barbell Reverse Curl	6x8 reps	rest: 60s
Machine Leg Extension	6x6 reps	rest: 60s
Dumbbell Pullover	6x6 reps	rest: 60s

Day 5, Light 5 exercises, 1 hr 6 mins

Chin-Up (Close Grip)	10x5 reps	rest: 60s
Push-Up	10x10 reps	rest: 60s
Dumbbell Iron Cross	4x15 reps	rest: 60s
Decline Crunch	4x25 reps	rest: 60s
Bodyweight Calf Raise	4x25 reps	rest: 60s

Day 6, Heavy 6 exercises, 39 mins

Barbell Squat	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x8 reps	rest: 60s