Cutting
by
8 athletes joined
Program Description
Shredded as fvck
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 19, 2024 11:25
Last Edited
Jun 01, 2024 07:58
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run1 Set
15 mins
@6
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%