Accelerated Fat Loss Cycle

To maximize fat loss while preserving muscle during an accelerated cut, your lifting split should:
	•	Prioritize heavy, compound lifts to maintain strength and muscle mass.
	•	Avoid excessive volume to prevent recovery issues from the calorie deficit.
	•	Incorporate moderate rep ranges (not too high, not too low) to balance muscle retention and energy demands.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Face Pull

Hanging Leg Raise

Upper body

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Calf Raise (Leg Press)

Lunge (Dumbbell)

Lower Body

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push

Deadlift (Smith Machine)

Chin-Up (Weighted)

Bicep Curl (Dumbbell)

Side Crunch (Cable)

Pull

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Seated Hamstring Curl

Lower body

Seated Overhead Press (Dumbbell)

Seated Row (Cable)

Skull Crusher (Barbell)

Bicep Curl (Cable)

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