Cutting - no Legs

Embark on a 10-week journey to sculpt your upper body with the "Cutting - no Legs" program, designed for five intense training days each week. This program focuses on push and pull workouts, utilizing a variety of dumbbell, barbell, and machine exercises to target your chest, back, shoulders, and arms. With carefully structured sets and rep ranges, you'll build strength and definition while shedding fat. Get ready to unleash your upper body potential and achieve the physique you’ve always wanted!

-Hypertrophy Program for Cutting Weight
-no Legs (Injury, Recovery from high Volume, Upper Body Specialization) -> possible to add sporadically to maintain Strength
-no Focus on Strength; maintain as good as possible
-no Periodization in Program
-Double Progression for most Lifts (Dynamic Double Progression if needed/prefered)
-Chest highest Priority
-2x+ Cardio/week

5 Days/week
Mo, Tue, We, Fr, Sa

Make Adjustments or change Volume if needed.
Autoregulate Deloads only if truly necessary.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

JM Press (Smith Machine)

Seated Dip (Machine)

French Press

Push

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (EZ Bar)

Seated Wide-Grip Row (Cable)

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Hamstring Curl

Pull

AD Press (Smith Machine)

Lu Raise

Cardio

Cardio, Shoulder

Bench Press (Paused)

Chin-Up (Bodyweight)

Pull-Up (Assisted)

Bicep Curl (Barbell)

Hammer Curl

Dumbbell Bench Pullover

Tricep Rope Push Down (Cable)

Upper

Abs Crunch (Weighted)

Oblique Crunch

Reverse Abs Crunch (Bodyweight)

Seated Calf Raise

High Row

Bayesian Curl

Cardio, Abs

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