maintenance and cut

Elevate your fitness journey with the "Maintenance and Cut" program, a focused 4-week training plan designed for those looking to maintain muscle while trimming body fat. With 20 sessions spread across the month, you'll engage in a variety of machine and free weight exercises targeting all major muscle groups. Each workout is crafted to push your limits, combining strength training with effective rep ranges to maximize results. Get ready to sculpt your physique and enhance your performance with this structured approach to fitness!

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Week 1

Week 2

Week 3

Week 4

Shoulder Press (Machine)

Lateral Raise (Machine)

Chest Press (Machine)

Chest Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Upright Row (Barbell)

Seated Row (Cable)

Lat Prayer

Pull-Up (Bodyweight)

Incline Curl (Dumbbell)

Bicep Curl (Machine)

Leg Extension

Hamstring Curl

Leg Press

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Rear Delt Row

Chest Supported Row (Machine)

Lat Pulldown

Abs Crunch (Machine)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Back Extension

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