Cut & Forge Phase I

Phase I of two phase program Cut & Forge.  The first 10 weeks are meant to do while you are in a calorie deficit.  The intent is to have lower volume and intensity while maintaining near one rep max on big three while you get leaner.  Phase II will ramp you up toward your one rep max and potentially exceed it.

This program is designed to help you:
- Lose 10–15 pounds of fat in 10 weeks
- Maintain 90–100 percent of your strength during the cut
- Rebuild strength, muscle, and athleticism in 10 weeks
- Prioritize the big three lifts:
  - Squat
  - Deadlift
  - Bench Press
- Finishers each workout to increase cardio and endurance with low cns stress
- Avoid CNS burnout and manage recovery effectively

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Box Jump

Squat (Low Bar)

Stiff Leg Deadlift

Leg Extension

Leg Curl

Pallof Press

Walking Lunge

Lower Strength + Power 

Bench Press (Barbell)

Lat Pulldown

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

One Arm Bent Over Row

Troy Complex

Pec Deck (Machine)

Upper Strength + Hypertrophy 

40yd Sled Push

Hack Squat

Back Extension (Weighted)

Hip Thrust (Machine)

Hanging Toes To Bar

10 Min Cardio Row 1:1

Lower Hypertrophy + Athletic  

Incline Chest Fly (Dumbbell)

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Upper Hypertrophy + Athletic

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Walking Lunge (Dumbbell)

10 MIN AMRAP: 5 H-CLEAN, 10 PU, 20 SU

Leg Press

Glute-Ham Raise

10 Min Cardio:  Assualt Bike .5:.5

Lower Hypertrophy + Athletic 

10 Min AMRAP: 5 PU, 10 PU, 15 SQUAT

Zercher Squat (Barbell)

10 MIN AMRAP 10 BOX JUMPS 20 SQUATS

Bicep Curl (EZ Bar)

Bench Press (Close Grip)

Trap Bar Deadlift

10 Min AMRAP: 10 Snatch, 10 KB Swing, 10 Squats

Cable Crossover

Walking Lunge Barbell

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