16-20 8-10 steps with each leg 4. This workout is designed for people who have finished bulking and have some excess fat theyd like to lose.
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This is achieved primarily in the kitchen through careful macronutrient manipulation.
Cutting workout plan. Below is a 4-day workout program for individuals looking to lose body fat and maintain as much lean muscle mass as they can. This basically means burning fat. Allow for 4 cheat meals in 8 weeks to have something to look forward to and break the monotony.
Barbell Rows 6 6 6 Straight Sets. Know your maintenance calories. Weighted Chin-ups 5 6 8 Reverse Pyramid Training.
You can use low intensity early morning cardio or HIIT high intensity interval training in the evenings. It combines heavy weight training with 3 days of cardio and 1 day of rest. Use this routine to burn fat and get ripped.
Flat Bench Press 5 6 8 Reverse Pyramid Training. Day 3 Quads Hamstrings Calves. A workout routine I like to use when cutting is this.
It is important to note again that cutting body fat comes almost entirely from diet and not necessarily workout styles. Day 5 Upper Back Abs. Incline Bench Press 5 6 8 Reverse Pyramid Training.
Day 2 Shoulders Chest. Day 4 Chest Arms. Starting to use light weight at high reps when you are at a calorie deficit is a sure-fire way to lose your strength in a matter of weeks.
Dougs intense 6 day cutting routine hits each muscle group twice a week on a 3 days on 1 day off schedule. Obviously cardio exercises will be added to your routine but your nutrition will be the one that will mainly change and your training routine will be revised. Get your diet clean and in order.
Have a solid supplementation plan in place. 2 Barbell front squat. 12 WEEK PROGRAM By Jay Cutler Derek Roth and Jess Welna PLEASE NOTE.
40 20 steps each leg 2. A cut doesnt not only consist of adding more cardio to your workout routine. As Stern lays out in the book the goal of a cutting phase is to trim the body of excess fat while retaining muscle.
5b Leg press superset 5c 20. The choice of cardio is yours whatever works for you. You may opt to warm up your legs on the recumbent bike or even doing a couple of sets of leg extensions before you squat Rest about a 130 between sets of squats Rest for 45 seconds to a minute for all other exercises Do a drop set on the final set where you see an asterisk.
3 Barbell back squat. 4 Dumbbell Bulgarian split squat. Shred a power-punch of a strength-based workout plan thatll supercharge your gains and obliterate stored body fat.
5a Quad extension superset 5b 20. Deadlifts 5 6 8 Reverse Pyramid Training. The high volume workouts are great for conditioning and burning fat.
This is true but the ultimate goal of any fat loss program is to lose as much fat as possible while simply maintaining muscle size and strength. Cutller Nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program. Want a cutting program with brutal guaranteed super-shred results.
All readers are advised to consult their physician before beginning any exercise and nutrition program. Big lifts like these work more muscles in less time pushing your metabolism further than specific bodybuilding workouts where you train 1-2 specific muscles each workout. Follow this basic 8 week cutting plan to help with your cutting goals.
With this being the primary goal of a cutting workout the results are highly dependant on ones diet and nutrition plan. Dont chew the fat. My training routine is a combination of high volume and heavy weights.
5c Bodyweight walking lunges. This means you are performing movements like squats deadlifts overhead presses and other big lifts. Day 7 Off.
We recommend getting yourself a copy of the 3 month transformation program Boss Workouts. Since getting lean seems very complex for certain people we will simplify the process for you. The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells you are deadlifting and on the other side of the gym.
The cutting phase coupled with a solid weight train routine is the perfect way to get chiseled muscles. Calf Raises 3 sets to failure. Day 6 Off.
30 minutes steady state cardio. When cutting if you lose your strength youll lose your size. Read workout notes for cardio schedule to go with this workout.
Exercise Sets Reps Legs Squat 4 8 Stiff Legged Deadlift 3 8 Leg Curl 3 8 8 6 Leg Extension 3 8 8 6 Standing Calf Raise 4 15 12 10 8 Shoulders Military Press 4 8 8 6 6 Dumbbell Lateral Raise 3 8 Bent Over Rev Fly 3 8 Abs Cardio Workout Schedule 20mins core strength exercises see ab exercises section for core strength exercises followed. Sample 4-Day Workout Program for Cutting Fat. A cutting workout is usually designed to maximize the oxidation and burning of fat stores in ones body.
Day 1 Upper Back Lats. Any good cutting workout plan will include compound lifting. Essentially you want to keep protein intake high and to strategically plan carbohydrate-rich meals around the times when youre most active.
