Phase 1 (Weeks 1–4): Foundation Building
Cutting
Beginner
None
Plan Details
The Phase 1 (Weeks 1–4): Foundation Building routine by SteelHuman is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Focus: Establish a base of proper form, muscular endurance, and general conditioning. Moderate weights and higher reps will be used to practice technique and build work capacity. Conditioning workouts are lower impact to accommodate current weight and soreness. The goal in Phase 1 is to learn all movements correctly, awaken dormant muscle groups, and start gradually cutting weight. (Expect some initial weight drop from increased activity; aim for ~2 lbs/week).
Routine detail
Day 1
Lower-Body Strength
Est. 0 min
18 exercises
Thoracic Spine Extension (Foam Roller)
1 Set x 10 Reps
Side to Side Leg Swings
1 Set x 10 Reps
Front to Back Leg Swings
1 Set x 10 Reps
Hip Circles
1 Set x 10 Reps
Ankle Circles
1 Set x 10 Reps
Bridge
2 Sets
Lateral Band Side Wall (Monster Walk)
2 Sets x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Thoracic Spine Extension (Foam Roller)
1 Set x 12 Reps
Seated Hamstring Stretch
1 Set x 12 Reps
Quadricep Stretch
1 Set x 12 Reps
Kneeling Hip Flexor
1 Set x 12 Reps
Yoga
1 Set
Day 2
Upper-Body Strength
Est. 0 min
22 exercises
Thoracic Spine Extension (Foam Roller)
1 Set x 12 Reps
Cat Cow Stretch
1 Set x 12 Reps
Dynamic Chest Stretch
1 Set x 12 Reps
Arm Circles
1 Set x 12 Reps
Shoulder Circles
1 Set x 12 Reps
Front to Back Leg Swings
1 Set x 12 Reps
Side to Side Leg Swings
1 Set x 12 Reps
Ankle Circles
1 Set x 12 Reps
Hip Circles
1 Set x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Side Plank
2 Sets x 12 Reps
Dead Bug
2 Sets x 12 Reps
Thoracic Spine Extension (Foam Roller)
1 Set x 12 Reps
Dynamic Chest Stretch
1 Set x 12 Reps
Shoulder Stretch
1 Set x 12 Reps
Lateral Stretch
1 Set x 12 Reps
Yoga
1 Set
Day 3
Conditioning Circuit (Full-Body)
Est. 0 min
21 exercises
Jump Rope
1 Set
Walking High Knees
1 Set x 12 Reps
Arm Circles
1 Set x 12 Reps
Dynamic Chest Stretch
1 Set x 12 Reps
Bodyweight Squat
1 Set x 12 Reps
Jumping Jacks
1 Set x 12 Reps
Bear Crawl
1 Set x 12 Reps
Jump Rope
3 Sets
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Stationary Bike
3 Sets
Plank with Shoulder Taps
3 Sets x 12 Reps
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Burpee
3 Sets x 12 Reps
Mountain Climber
3 Sets x 15 Reps
Foam Roll
1 Set
Seated Hamstring Stretch
1 Set x 12 Reps
Quadricep Stretch
1 Set x 12 Reps
Shoulder Stretch
1 Set x 12 Reps
Chest and Shoulder Stretch
1 Set x 12 Reps
Yoga
1 Set
Day 4
Abs/Legs
Est. 0 min
39 exercises
Sun Salutation
1 Set x 4 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Side Wrist Pull
1 Set x 1 Rep
Standing Trunk Rotation
1 Set x 1 Rep
Wall Calf Stretch
1 Set x 1 Rep
Warrior Pose
1 Set x 1 Rep
Warrior 2 Pose
1 Set x 1 Rep
Side Angle Pose With Rotation
1 Set x 1 Rep
Mighty Pose
1 Set x 1 Rep
Warrior 3 Pose
1 Set x 1 Rep
Prisoner Squat
1 Set x 15 Reps
Extended Arm Child Pose
1 Set x 1 Rep
Knees to Chest Hug
1 Set x 1 Rep
Staff Pose
1 Set x 1 Rep
Straddle Stretch
1 Set x 1 Rep
90/90 Hamstring Stretch
1 Set x 8 Reps
Cat Stretch
1 Set x 1 Rep
Downward Facing Puppy Dog
1 Set x 1 Rep
Downward Facing Dog
1 Set x 1 Rep
Plank
3 Sets
Camel Pose
1 Set x 1 Rep
Cobra
1 Set
Crescent Moon Pose
1 Set x 1 Rep
Boat Pose
1 Set x 1 Rep
90/90 Hip Mobility
1 Set
Bodyweight Calf Raise
1 Set x 1 Rep
Bodyweight Lunge
1 Set x 1 Rep
Bridge
1 Set
Cross-Leg Side Stretch (Supine)
1 Set x 1 Rep
Cross-Legged Forward Fold
1 Set x 1 Rep
Frog Sit-Up
1 Set x 1 Rep
Leg Swing
1 Set x 1 Rep
Hero Pose
1 Set x 1 Rep
Knee Across the Body
1 Set x 1 Rep
Kneeling Hip Flexor
1 Set x 1 Rep
Triangle Pose
1 Set x 1 Rep
Ankle Circles
1 Set x 10 Reps
Ankle Rockers
1 Set
Day 5
Full-Body Strength & Power
Est. 0 min
19 exercises
Foam Roll
1 Set
Jump Rope
1 Set
Forward Lunge with Rotation
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Dynamic Chest Stretch
2 Sets x 10 Reps
Lateral Band Side Wall (Monster Walk)
2 Sets x 10 Reps
Jump Squat
2 Sets x 5 Reps
Trap Bar Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Medicine Ball Overhead Slam
2 Sets x 10 Reps
Dumbbell Farmers Carry
2 Sets x 10 Reps
Battle ropes
2 Sets
Foam Roll
1 Set
Kneeling Hip Flexor
1 Set x 10 Reps
Seated Hamstring Stretch
1 Set x 10 Reps
Yoga
1 Set
Day 6
Agility & Jump Training
Est. 0 min
20 exercises
Foam Roll
1 Set
Front to Back Leg Swings
1 Set x 10 Reps
Side to Side Leg Swings
1 Set x 10 Reps
Lateral Bounds
1 Set x 10 Reps
Ankle Hops
1 Set x 10 Reps
Lateral Band Side Wall (Monster Walk)
2 Sets x 10 Reps
Jump Squat
2 Sets x 5 Reps
Long Jump
2 Sets x 5 Reps
Lateral Agility Shuffles
3 Sets
Sprint to Backpedal Drill
3 Sets x 10 Reps
Ladder
3 Sets
Box Jumps
3 Sets x 5 Reps
Knee Tuck Jump
3 Sets x 5 Reps
Long Jump
3 Sets x 3 Reps
Elliptical Training
1 Set
Foam Roll
1 Set
Side-Lying Quadricep Stretch
1 Set x 10 Reps
Kneeling Hip Flexor
1 Set x 10 Reps
Seated Hamstring Stretch
1 Set x 10 Reps
Yoga
1 Set
