The Grizzly Long Cut Program

Before using this program I highly advise you read Radu Antonio’s ShredSmart, begin applying the principles, and do his programming for at least 1-2 months. This is essentially a ShredSmart adaptation and you will need to know terms like “wave-loading linear progression” (WLLP) and “multi-set double progression” (MSDP) as well as understand the concepts, how to deal with failed sets, etc. You will also need to be dieting correctly for this program to work as intended. Plus I’m too lazy to write all that stuff out for you.

What I am not too lazy to do is adapt the program to fit those with access to less equipment. This adaptation requires barbells and a power rack, a bench, dumbbells, a cable rack, something to do pull-ups from, and resistance bands. Some of these are listed as machine exercises, but all have a dumbbell/band alternative if you do not have access to a machine. 

Understand that while you may make steady progress in the beginning, due to the nature of a cut, you will likely hit a point where you plateau and are only able to maintain. You may even experience some regression. At this point, as long as you are still losing weight, you are still succeeding!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Press

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Dumbbell)

Only Easy Day Was Yesterday

Pullover (Dumbbell)

Arnold Press

Chest Fly (Dumbbell)

Lat Pulldown (Close Grip)

Face Pull

Leg Curl

Leg Extension

The Grand Finale

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Dumbbell)

Pull-Up (Assisted)

Dip (Assisted)

Calf Raise (Machine)

Starting Off Strong

Bulgarian Split Squat (Dumbbell)

Crush Press

Lat Pulldown

Lateral Raise (Dumbbell)

Seated Calf Raise

Third Time’s The Charm

Lying Rear Lateral Raise

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