Program Description
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Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout120 minutes
- CreatedJun 23, 2024 03:03
- Last EditedJun 18, 2025 09:23

Summary
CutStrentgh is a focused 3-week program designed to help you build strength while cutting fat. With 4 training days each week, you'll engage in compound lifts like the Overhead Press and Squat, complemented by targeted accessory work. This program is perfect for those looking to maximize their gains in a garage gym setting, utilizing barbells, dumbbells, and cables. Get ready to challenge your limits and redefine your physique with every rep!
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
4
12 reps
RPE 10
4
Dumbbell Row
3
6-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Deadlift (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
4
12 reps
RPE 10
4
Dumbbell Row
3
6-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Deadlift (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
4
12 reps
RPE 10
4
Dumbbell Row
3
6-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Concentration Curl
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Concentration Curl
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Concentration Curl
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
60%
3
Dumbbell Row
3
6-16 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
60%
3
Dumbbell Row
3
6-16 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
60%
3
Dumbbell Row
3
6-16 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Bench Press (Barbell)5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)2 Sets
6-14 Reps
@9
6
Incline Curl (Dumbbell)2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)2 Sets
16 Reps
@9
8
Neck Curl2 Sets
30 Reps
@9
9
Neck Extension1 Set
30 Reps
@9
10
Neck Flexion1 Set
30 Reps
@9
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Deadlift (Barbell)3 Sets
10 Reps
60%
3
Pull-Up (Weighted)4 Sets
12 Reps
@10
4
Dumbbell Row3 Sets
6-16 Reps
@9
5
Lat Pulldown (Neutral Grip)2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)2 Sets
8-20 Reps
@9
7
Hanging Leg Raise2 Sets
5 Reps
@9
8
Leg Curl2 Sets
20 Reps
@9
9
Leg Extension2 Sets
20 Reps
@9
10
Face Pull3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Bench Press (Close Grip)5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)2 Sets
6-14 Reps
@9
6
Concentration Curl2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)2 Sets
16 Reps
@9
8
Neck Curl2 Sets
30 Reps
@9
9
Neck Extension1 Set
30 Reps
@9
10
Neck Flexion1 Set
30 Reps
@9
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Squat (Barbell)5 Sets
10 Reps
60%
3
Dumbbell Row3 Sets
6-16 Reps
@9
4
Pull-Up (Weighted)4 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)2 Sets
8-20 Reps
@9
7
Hanging Leg Raise2 Sets
5 Reps
@9
8
Leg Curl2 Sets
20 Reps
@9
9
Leg Extension2 Sets
20 Reps
@9
10
Face Pull3 Sets
20 Reps
@9