Program Description
Cut
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 07, 2025 05:30
- Last EditedJul 10, 2025 01:20

Summary
Transform your physique with the Cutting Ring Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. Comprising four sessions per week, this program expertly alternates between upper and lower body workouts, integrating a mix of compound lifts and targeted isolation exercises to maximize fat loss while preserving muscle. Expect to engage in supersets and cardio sessions that push your limits and enhance endurance. Equip yourself with a full gym and get ready to sculpt your body like never before!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Tricep Extension (Cable)
2
10 reps
-
2B
Bicep Curl (Cable)
2
10 reps
-
3
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Tricep Extension (Cable)
2
-
2B
Hammer Curl (Cable)
2
-
3
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)2 Sets
-
2
Leg Extension3 Sets
-
3A
Cable Crunch3 Sets
-
3B
Lateral Raise (Dumbbell)2 Sets
-
4
Cardio (Zone 2)1 Set
30 Reps
-
Day 4
1
Lying Leg Curl3 Sets
-
2A
Leg Extension2 Sets
-
2B
Reverse Pec Deck2 Sets
-
3
Reaching Situp3 Sets
-
4
Cardio (Zone 2)1 Set
-
Day 1
1A
Pull-Up (Weighted)3 Sets
8 Reps
-
1B
Ring Flys3 Sets
8 Reps
-
2A
Tricep Extension (Cable)2 Sets
10 Reps
-
2B
Bicep Curl (Cable)2 Sets
10 Reps
-
3
Cardio (Zone 2)1 Set
-
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
-
1B
Weighted wide Pullup3 Sets
-
2A
Tricep Extension (Cable)2 Sets
-
2B
Hammer Curl (Cable)2 Sets
-
3
Cardio (Zone 2)1 Set
30 Reps
-