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This routine is designed to cut fat while maintaining muscle mass.
Exercises should be performed using 90%-95% of your RM for each exercise for the appropriate rep range.
EXAMPLE:
1RM = 192
4RM = 169 (90%-95%) = 152-160
10RM = 144 (90%-95%) = 130-137
As much as possible, try to keep rests short. The lighter weight should enable you to rest for less time. If you cannot keep your rest periods under a minute, adjust your weights closer to 90%.
This workout MUST be paired with a nutrition plan designed to cut. Here is my recommendation.
1) Eat intermittently, ideally within a 6-8 hour window.
2) Calculate LBM
3) Use your favorite IIFYM calculator to determine your macros and your target caloric intake with a 20% cut.
4) Adjust protein intake to 1-1.1 gram per pound of LBM
5) If you fail and/or cheat, calculate your calories anyway and adjust them out of the remainder of the week to make sure your weekly average matches your macros. If you plan to cheat you can even take calories out the day before.
EXAMPLE
Target Calories: 2300
Monday: 2300
Tuesday: 1800
Wednesday: 4000
Thursday: 1900
Friday: 1900
Saturday: 1900
Sunday: 2300
Don't forget to stay out of the gym on day 7, drink plenty of water, and get 7-10 hours of sleep every night.
Good luck!
Barbell Bench Press
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3x10 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 30s
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Barbell Decline Bench Press
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3x10 reps |
rest: 30s
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Dip
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3x10 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 30s
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Cable Kneeling Crunch
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2x50 reps |
rest: 30s
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Parallel Bar Hip Raise
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2x10 reps |
rest: 30s
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Plank
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2x10 reps |
rest: 60s
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Running
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1x0 reps |
rest: 30s
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Barbell Deep Squat
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3x4 reps |
rest: 45s
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Machine Seated Calf Raise
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3x10 reps |
rest: 30s
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Machine Seated Leg Curl
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Barbell Shoulder Press
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3x10 reps |
rest: 30s
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Barbell Upright Row
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3x10 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 30s
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Cable Kneeling Crunch
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3x10 reps |
rest: 30s
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2x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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2x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Pull-Up
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3x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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EZ Bar Curl
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3x4 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 30s
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Dumbbell Incline Curl
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3x10 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x10 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x10 reps |
rest: 30s
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2x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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2x10 reps |
rest: 30s
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Crunch
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2x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 30s
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Cable Cross-Over
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3x10 reps |
rest: 30s
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Cable Shoulder Extension
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3x10 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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2x10 reps |
rest: 30s
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Cable Kneeling Crunch
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2x10 reps |
rest: 30s
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Cable Wood Chop
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3x10 reps |
rest: 30s
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Barbell Military Press
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3x10 reps |
rest: 30s
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Barbell Behind the Back Shrug
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 30s
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Dip
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3x10 reps |
rest: 30s
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Machine Seated Leg Curl
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3x10 reps |
rest: 30s
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Machine Seated Calf Raise
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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