Cutting Program

DOWNLOADS/VIEWS: 18/3013

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

My training strategy is also straight forward. I stick to basic compound movements to optimize gains in lean muscle mass. These movements have always worked for me, so I figure, why change? I never understood why people, who are making solid steady gains, would completely revamp their training routine.

I think switching your routine and keeping things fresh is absolutely critical, but to throw out everything and start fresh is silly. I always include the basic compounds movements and build around them. I very rarely "bulk" anymore. I take a few months to try and add new muscle mass each year, but these periods of time I still eat clean.

My training during these periods is somewhat lower reps and heavier weight. During a cutting phase, I typically reduce the weight, increase the training volume and add in cardio.

Chest 6 exercises, 1 hr 26 mins

Barbell Bench Press	5x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Dumbbell Pullover	3x15 reps	rest: 60s
Machine Fly	5x15 reps	rest: 60s
Step Machine	1x0 reps	rest: 30s

Legs & Calves 6 exercises, 1 hr 11 mins

Barbell Squat	5x15 reps	rest: 60s
Barbell Rocking Standing Calf Raise	5x15 reps	rest: 60s
Machine Leg Press	5x15 reps	rest: 60s
Machine Calf Press	3x20 reps	rest: 60s
Machine Seated Leg Curl	5x15 reps	rest: 60s
Machine Leg Extension	5x15 reps	rest: 60s

Back 7 exercises, 1 hr 23 mins

Barbell Bent-Over Row	5x15 reps	rest: 60s
Barbell Good Morning	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Step Machine	1x0 reps	rest: 20s

Shoulders 6 exercises, 1 hr 6 mins

Barbell Military Press	5x15 reps	rest: 60s
Barbell Shrug	5x15 reps	rest: 60s
Leverage Shoulder Press	4x15 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Cable Deltoid Raise	4x12 reps	rest: 60s
Weight Plate Front Raise	4x15 reps	rest: 60s

Arms 8 exercises, 1 hr 33 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x12 reps	rest: 60s
Cable Shoulder Extension	5x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x15 reps	rest: 60s
Step Machine	1x0 reps	rest: 20s

Legs & Chest 9 exercises, 1 hr 39 mins

Barbell Squat	5x15 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x15 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Machine Leg Extension	5x15 reps	rest: 60s
Barbell Incline Bench Press	5x15 reps	rest: 60s
Machine Bench Press	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s