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Cutting Workout
by salam Abou Ajram
39 athletes joined
3.0
(1 rating)
Program Description
To cut and maintain or increase muscle mass.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 19, 2024 03:30
Last Edited
Jun 17, 2024 05:22
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Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 3
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
6
Skull Crusher
3 Sets
12-15 Reps
7
Plank
3 Sets
0.5-1 mins
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
2
Deadlift (Barbell)
4 Sets
10-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Walk
1 Set
60 mins