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Cutting Training Plan

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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
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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