5.0
(1 rating)
Program Description
Increase compound lifts by 5 lbs per workout / week (depending on the exercise). Increase reps then weight for other exercises.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 26, 2025 04:59
- Last EditedJun 18, 2025 12:37

Summary
Kevin’s PPL Cutting Split is a focused 4-week program designed to help you shed fat while maintaining strength. With six training days per week, this split emphasizes a balance of push, pull, and leg workouts, incorporating compound movements like squats and deadlifts to maximize calorie burn and muscle retention. Each session is crafted to challenge your limits and enhance your physique, making it perfect for those serious about cutting. Get ready to transform your body and boost your confidence with this structured approach!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Week 1
1 / 4 Weeks
Day 4
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Squat (Barbell)4 Sets
5 Reps
-
3
Abs Crunch (Weighted)5 Sets
10 Reps
-
4
Hanging Leg Raise5 Sets
10 Reps
-
Day 1
1
Squat (Barbell)4 Sets
5 Reps
-
2
Deadlift (Barbell)4 Sets
5 Reps
-
3
Hanging Leg Raise5 Sets
10 Reps
-
4
Abs Crunch (Weighted)5 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)3 Sets
5 Reps
-
4
Lateral Raise (Cable)3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8 Reps
-
7
Walk1 Set
30 mins
-
Day 5
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)3 Sets
5 Reps
-
4
Lateral Raise (Cable)3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8 Reps
-
7
Walk1 Set
30 mins
-
Day 3
1
Lat Pulldown (Close Grip)4 Sets
8 Reps
-
2
Seated Row (Machine)4 Sets
8 Reps
-
3
Rear Delt Fly (Cable)3 Sets
8 Reps
-
4
Preacher Curl (Barbell)3 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)3 Sets
8 Reps
-
7
Stair Climber1 Set
30 mins
-
Day 6
1
Lat Pulldown4 Sets
8 Reps
-
2
Seated Row (Machine)4 Sets
8 Reps
-
3
Rear Delt Fly (Cable)3 Sets
8 Reps
-
4
Bayesian Curl3 Sets
8 Reps
-
5
Bicep Curl (Cable)3 Sets
8 Reps
-
6
Hammer Curl (Cable)3 Sets
8 Reps
-
7
Run1 Set
30 mins
-