Ultimate Cutting Workout Plan - gearupfashion.net

Ultimate Cutting Workout Plan

cutting workout plan

The program will only produce the desired results in conjunction with a goal specific nutrition strategy. e.g. calorie deficit alongside the 30-day cutting workout plan. Ensure a thorough warm-up is completed including dynamic movements and warm-up sets for each exercise. Here is a step-by-step cutting workout plan.

Before delving into the workout we must look at the goal which is to cut as fast as possible with minimal muscle loss. Therefore we must choose what workout to perform carefully to address those needs. There will be two aspects of this workout which are:

Cardio Aspect:

A young man

The cardio aspect is the staple of any fat loss program. Of importance here is what type of cardio to perform because there are several options each with its own pros and cons. You can choose which type you prefer based on your own needs. Of much concern for many people is muscle loss because of cardio since it has been scientifically proven than cardio does induce muscle loss. However, the amount you will be doing is key, as it does not significantly impact muscle mass. So long as you’re not doing a professional marathon training program, you should be fine.

Weight Lifting Aspect:

a gym equipment

A lot of people do not realize to what extent weight lifting can contribute to losing fat. It is true that initially cardio burns more calories than weight lifting. However the effects of weight lifting are long lasting and you will continue burning calories in the recovery phase so that the amount of calories expended is significant overall, not just on the spot.

Monday – Legs

  • Walking lunges
  • Barbell front squat
  • Barbell back squat
  • Dumbbell Bulgarian split squat
  • Quad extension 
  • Leg press
  • Bodyweight walking lunges
  • 30 minutes steady state cardio

All these exercises need to be done in sets of 4 with 12/15/20 reps as you feel comfortable with.

Tuesday – Back and Biceps

  • Pull ups
  • Barbell bent over row
  • Chin ups (superset 3b)
  • Barbell bicep curl
  • Rack pull
  • Low cable row (triple drop set)
  • Hammer curl
  • Repeat these for 3 or 5 sets with 10 reps in each.


Allow Time for Muscle Recovery

Thursday – Legs

  • Stiff leg deadlift
  • Smith machine 1 & ¼ squats
  • Barbell hip extension
  • Laying Hamstring Curl
  • Seated calf Raise
  • Standing Calf Raise
  • Skipping
  • 30 minutes steady state cardio

Repeat these in sets of 3 for 10/20/60 reps in each.

Friday – Chest, Shoulders and Triceps

  • Dumbbell shoulder press
  • Barbell incline bench press
  • Cable fly
  • Dips
  • Dumbbell lat raise
  • EZ bar overhead tricep extension
  • Hammer grip cable tricep pulldown
  • Press ups
  • HIIT

Repeat these exercises in sets of 4 with 8 to 10 reps in each.

Saturday – Conditioning Circuit

Complete 10 circuits of the following exercises with little rest, start with 10 reps and drop 1 rep at each circuit. Perform pull ups or chin ups in sets of 10, dumbbell squat and press in sets of 10 and hanging leg raises in sets of 10.

Sunday – Rest day

Allow time for muscle recovery.
Follow this ultimate cutting workout plan to achieve your goals.

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