Cutting Program
Cutting
Intermediate
Machine strength
Plan Details
The Cutting Program routine by bondsrida is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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.
Routine detail
Mon
Chest
Est. 87 min
6 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Step Machine
1 Set
Tue
Legs & Calves
Est. 71 min
6 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Rocking Standing Calf Raise
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Wed
Back
Est. 84 min
7 exercises
Barbell Bent-Over Row
5 Sets x 15 Reps
Barbell Good Morning
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Step Machine
1 Set
Thu
Shoulders
Est. 67 min
6 exercises
Barbell Military Press
5 Sets x 15 Reps
Barbell Shrug
5 Sets x 15 Reps
Leverage Shoulder Press
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Fri
Arms
Est. 93 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Step Machine
1 Set
Sat
Legs & Chest
Est. 100 min
9 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
