THE CUTTING TRAINING PLAN
The programme with only produce the desired results in conjunction with a goal specific nutrition strategy. e.g. calorie deficit alongside the 30-day cutting programme. Ensure a thorough warm-up is completed including dynamic movements and warm-up sets for each exercise.
| WORKOUT | REPS | SETS | |
|---|---|---|---|
| MONDAY: LEGS |
1) Walking lunges | 16-20 (8-10 steps with each leg) | 4 |
| 2) Barbell front squat | 8-10 | 4 | |
| 3) Barbell back squat | 12-15 | 4 | |
| 4) Dumbbell Bulgarian split squat | 12-15 each leg | 3 | |
| 5a) Quad extension (superset 5b) | 20 | 2 | |
| 5b) Leg press (superset 5c) | 20 | 2 | |
| 5c) Bodyweight walking lunges | 40 (20 steps each leg) | 2 | |
| 30 minutes steady state cardio | |||
| TUESDAY: BACK & BICEPS |
1) Pull ups | 6-8 | 5 |
| 2) Barbell bent over row | 8-10 | 4 | |
| 3a) Chin ups (superset 3b) | Rep to failure | 3 | |
| 3b) Barbell bicep curl | 10-12 | 4 | |
| 4) Rack pull | 6-8 | 5 | |
| 5) Low cable row (triple drop set) | 10, 10, 10 | 2 | |
| 6) Hammer curl | 15-20 | 3 | |
| HIIT (15-20 x 30 seconds on / 30 seconds off | |||
| WEDNESDAY: REST DAY - Allow time for muscle recovery |
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| THURSDAY: LEGS |
1) Stiff leg deadlift | 12-15 | 4 |
| 2) Smith machine 1 & 1/4 squats | 10-12 | 4 | |
| 3) Barbell hip extension | 10-12 | 4 | |
| 4) Laying hamstring curl | 10-12 (+10-12 partials) | 4 | |
| 5a) Seated calf raise (superset with 5b) | 10 | 3 | |
| 5b) Standing calf raise (superset with 5c) | 20 | 3 | |
| 5c) Skipping | 60 seconds | 3 | |
| 30 minutes steady state cardio | |||
| FRIDAY: CHEST, SHOULDERS & TRICEPS |
1) Dumbbell shoulder press | 8-10 | 4 |
| 2) Barbell incline bench press | 8-10 | 4 | |
| 3) Cable fly | 8-10 | 4 | |
| 4a) Dips (superset 4b) | 15-20 | 3 | |
| 4b) Dumbbell lat raise | 10-12 | 3 | |
| 5a) EZ bar overhead tricep extension (superset with 5b) | 8-10 | 2 | |
| 5b) Hammer grip cable tricep pulldown (superset with 5c) | 8-10 | 2 | |
| 5c) Press ups | Rep to failure | 2 | |
| SATURDAY: CONDITIONING CIRCUIT |
HIIT (15-20 x 30 seconds on / 30 seconds off | ||
| Complete 10 circuits of the following exercises with as little rest as possible, starting at 10 reps and dropping 1 rep each circuit. E.g. circuit 1 = 10 reps, circuit 2 = 9 reps, circuit 3 = 8 reps | |||
| Pull ups or chin ups | 10 | ||
| Dumbbell squat & press | 10 | ||
| Hanging leg raises or knee raises | 10 | ||
| Heavy medicine ball slam | 10 | ||
| Burpee with a press up | 10 | ||
| SUNDAY: REST DAY - Allow time for muscle recovery |
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