Weekly gym training ~ Cut

Transform your physique with this comprehensive 18-week cutting program designed for serious lifters. Committing four days a week, you'll focus on building width and thickness in your upper body while achieving a clean bicep pump. Each workout targets key muscle groups with a blend of compound and isolation exercises, ensuring balanced development and fat loss. Get ready to push your limits and sculpt your ideal physique with effective routines that fit seamlessly into your gym schedule!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Main Focus : width and thickness and clean bicep pump
Focus on elbow positioning, and curl symmetry 

Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

Straight Arm Pulldown

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Back and Biceps 

Focus: Slow negatives, stretch at bottom, even pressure on both sides. Think symmetry. 

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push Up

Chest and Triceps 

Main focus: Legs for Balance and abs for definition 

Bulgarian Split Squat (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Wood Chop

Legs and Abs

Main Focus: Cap delts, detailed arms, even pump

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Shoulders and Arms

Bicep Curl (Cable)

0 reviews for Weekly gym training ~ Cut