Strength, Ripped, Gains

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Everybody want to get lean, have sixpack, but the main problem is when we entering the cutting phase, mainly some strength maybe loss, and the muscle will be gone

So basically this program is the solution for this case, this program will gonna keep your strength, and will make you stronger when cutting

4 days a week, with moderate frequency, high intensity, and moderate to low volume
Primary goal is to hit all muscle group 2x times per week, and the volume is get cut to low but it still work for an average optimal volume per muscle group and make some gains

Every session have the main lift of the day, bassically is a compound movement like deadlift squat bench and ohp
Keep lifting heavy because our goal is to minimum muscle breakdown, strength loss, and to maximum lose fat by boosting our metabolism

Follow the instructions for the number of sets and reps, the rest time period

12 weeks is all we need to destroy some fat bastard and kick them far to nowhere

Bench + Back Bicep HT 5 exercises, 1 hr 14 mins

Barbell Bench Press	5x3 reps	rest: 300s
	3x8 reps	rest: 180s
Barbell Bent-Over Row	4x8 reps	rest: 180s
Cable V Bar Pulldown	3x10 reps	rest: 150s
EZ Bar Curl	3x12 reps	rest: 60s

Squat + Leg Calf HT 5 exercises, 1 hr 9 mins

Barbell Squat	5x3 reps	rest: 300s
Barbell Hip Thrust	3x5 reps	rest: 180s
Machine Leg Press	3x8 reps	rest: 150s
Dumbbell Lunge	3x12 reps	rest: 120s
Barbell Standing Calf Raise	3x12 reps	rest: 60s

Rest Day 4 exercises, 1 hr 3 mins

Treadmill Running	1x0 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 20s
Machine Ab Crunch	2x15 reps	rest: 60s
Parallel Bar Leg Raise	2x15 reps	rest: 60s

OHP + Chest Tricep HT 5 exercises, 1 hr 5 mins

Barbell Shoulder Press	3x5 reps	rest: 300s
Barbell Incline Bench Press	4x8 reps	rest: 180s
Dumbbell Bench Press	3x10 reps	rest: 150s
Machine Shoulder Press	3x8 reps	rest: 180s
Cable Shoulder Extension	3x12 reps	rest: 60s