Program Description
Maintaining muscle while cutting
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedMar 03, 2024 11:10
- Last EditedJul 20, 2024 01:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12-15 reps
RPE 8
2
One Arm Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12-15 reps
RPE 8
2
One Arm Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12-15 reps
RPE 8
2
One Arm Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12-15 reps
RPE 8
2
One Arm Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-8 reps
10-12 reps
RPE 7
RPE 7
2
Pec Fly (Dumbbell)
2
11-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4
High Row
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12-18 reps
RPE 7
6
Tricep Extension (Barbell)
4
12-18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-8 reps
10-12 reps
RPE 7
RPE 7
2
Pec Fly (Dumbbell)
2
11-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4
High Row
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12-18 reps
RPE 7
6
Tricep Extension (Barbell)
4
12-18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-8 reps
10-12 reps
RPE 7
RPE 7
2
Pec Fly (Dumbbell)
2
11-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4
High Row
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12-18 reps
RPE 7
6
Tricep Extension (Barbell)
4
12-18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-8 reps
10-12 reps
RPE 7
RPE 7
2
Pec Fly (Dumbbell)
2
11-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4
High Row
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12-18 reps
RPE 7
6
Tricep Extension (Barbell)
4
12-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 7
2
High Bar Squat (Barbell)
2
1
8-10 reps
8-1 reps
RPE 7
RPE 7
3
Leg Curl
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 7
2
High Bar Squat (Barbell)
2
1
8-10 reps
8-1 reps
RPE 7
RPE 7
3
Leg Curl
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 7
2
High Bar Squat (Barbell)
2
1
8-10 reps
8-1 reps
RPE 7
RPE 7
3
Leg Curl
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 7
2
High Bar Squat (Barbell)
2
1
8-10 reps
8-1 reps
RPE 7
RPE 7
3
Leg Curl
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-13 reps
RPE 7
2
Pec Deck (Machine)
2
12-15 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 7
4
Bayesian Curl
3
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-13 reps
RPE 7
2
Pec Deck (Machine)
2
12-15 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 7
4
Bayesian Curl
3
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-13 reps
RPE 7
2
Pec Deck (Machine)
2
12-15 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 7
4
Bayesian Curl
3
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-13 reps
RPE 7
2
Pec Deck (Machine)
2
12-15 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 7
4
Bayesian Curl
3
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12-15 reps
15-20 reps
RPE 7
RPE 7
2
T-Bar Row
4
12-15 reps
RPE 7
3
Hammer Curl
3
16-21 reps
RPE 7
4
Skull Crusher
3
15-20 reps
RPE 7
5
Lateral Raise (Machine)
4
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12-15 reps
15-20 reps
RPE 7
RPE 7
2
T-Bar Row
4
12-15 reps
RPE 7
3
Hammer Curl
3
16-21 reps
RPE 7
4
Skull Crusher
3
15-20 reps
RPE 7
5
Lateral Raise (Machine)
4
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12-15 reps
15-20 reps
RPE 7
RPE 7
2
T-Bar Row
4
12-15 reps
RPE 7
3
Hammer Curl
3
16-21 reps
RPE 7
4
Skull Crusher
3
15-20 reps
RPE 7
5
Lateral Raise (Machine)
4
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12-15 reps
15-20 reps
RPE 7
RPE 7
2
T-Bar Row
4
12-15 reps
RPE 7
3
Hammer Curl
3
16-21 reps
RPE 7
4
Skull Crusher
3
15-20 reps
RPE 7
5
Lateral Raise (Machine)
4
20-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 7
2
Leg Press
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 7
2
Leg Press
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 7
2
Leg Press
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 7
2
Leg Press
2
15-20 reps
RPE 7
Week 1
1 / 4 Weeks
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)3 Sets
10-12 Reps
@7
2
Leg Press2 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Machine)4 Sets
12-15 Reps
@8
2
One Arm Lateral Raise (Dumbbell)4 Sets
15-18 Reps
@8
Day 2
1
Chest Press (Machine)2 Sets
1 Set
6-8 Reps
10-12 Reps
@7
@7
2
Pec Fly (Dumbbell)2 Sets
11-15 Reps
@7
3
Chest Supported Row (Machine)3 Sets
8-10 Reps
@7
4
High Row3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)4 Sets
12-18 Reps
@7
6
Tricep Extension (Barbell)4 Sets
12-18 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)5 Sets
15-20 Reps
@7
2
High Bar Squat (Barbell)2 Sets
1 Set
8-10 Reps
8-1 Reps
@7
@7
3
Leg Curl3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Dumbbell)3 Sets
10-13 Reps
@7
2
Pec Deck (Machine)2 Sets
12-15 Reps
@7
3
Lat Pulldown4 Sets
12-15 Reps
@7
4
Bayesian Curl3 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
15-20 Reps
@7
Day 5
1
Incline Chest Press (Machine)3 Sets
1 Set
12-15 Reps
15-20 Reps
@7
@7
2
T-Bar Row4 Sets
12-15 Reps
@7
3
Hammer Curl3 Sets
16-21 Reps
@7
4
Skull Crusher3 Sets
15-20 Reps
@7
5
Lateral Raise (Machine)4 Sets
20-30 Reps
@7