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This routine is to be used during your cutting phase. It's purpose is on keeping as much muscle mass as possible while on a calorie restricted diet. You will focus on compound exercises and full body workouts 3 times a week. Twice a week will be dedicated to cardio and abs. You should use a weight that allows you to get all the reps on each set but the last. Once you get all the reps on your final set you move up in weight the following week. On day 1 choose between barbell or dumbell bench presses. Don't do both.
This is week 1-3. This plan has a lower rep higher weight schedule every fourth week.
Elliptical Training
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1x0 reps |
rest: 3s
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Barbell Bench Press
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6x12,12,8,8,8,8 reps |
rest: 60s
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Dumbbell Bench Press
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6x12,12,8,8,8,8 reps |
rest: 60s
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Barbell Clean
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3x10 reps |
rest: 45s
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Barbell Bent Over Two Arm Row
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4x8 reps |
rest: 60s
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Smith Machine Hack Squat
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3x10 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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3x8 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x10 reps |
rest: 45s
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Weighted Tricep Dips
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3x8 reps |
rest: 45s
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Various stretches
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1x0 reps |
rest: 5s
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Treadmill Running
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1x0 reps |
rest: 20s
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Decline Crunch
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3x20 reps |
rest: 60s
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Exercise Ball Crunch
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2x20 reps |
rest: 60s
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Oblique Crunches
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2x20 reps |
rest: 60s
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Air Bike
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2x20 reps |
rest: 60s
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Burpees
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2x20 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 3s
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Barbell Deadlift
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6x12,12,8,8,8,8 reps |
rest: 60s
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Barbell Lunge
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3x10 reps |
rest: 0s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Barbell Standing Military Press
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4x12,10,10,10 reps |
rest: 45s
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Barbell Curl
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3x10 reps |
rest: 45s
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Dumbbell Hammer Grip Incline Bench Press
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4x8 reps |
rest: 60s
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Cable Face Pull
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3x10 reps |
rest: 45s
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Various stretches
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1x0 reps |
rest: 5s
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Jump Rope
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1x0 reps |
rest: 20s
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V ups
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3x8 reps |
rest: 60s
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Ab Roller
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2x20 reps |
rest: 60s
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Reverse Crunch
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2x20 reps |
rest: 60s
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Torso Rotation Machine
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2x20 reps |
rest: 60s
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Push Up
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1x50 reps |
rest: 60s
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Freehand Jump Squat
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1x50 reps |
rest: 60s
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Reverse pushup
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1x50 reps |
rest: 60s
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Mountain Climbers
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1x50 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x50 reps |
rest: 60s
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Dumbell Squat
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1x50 reps |
rest: 60s
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Kettlebell Alternating Renegade Row
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1x50 reps |
rest: 60s
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Push Up
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1x50 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 3s
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Leg Press
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6x12,12,8,8,8,8 reps |
rest: 60s
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Barbell Deep Squat
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4x8 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 60s
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Barbell Shrug
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2x20 reps |
rest: 45s
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Single arm landmine chest press
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5x12,8,8,8,8 reps |
rest: 60s
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Weighted Pull Ups
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4x8 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x10 reps |
rest: 45s
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Standing Calf Raises
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2x20 reps |
rest: 45s
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