Hybrid Savage Cut - 8 Week Strength Preservation

This hybrid training program is built for athletes who want to cut body fat without losing strength. Designed around traditional barbell movements, posterior chain preservation, and joint-conscious accessory work, this plan integrates performance-based lifting with optional outdoor conditioning and active recovery. 

Whether you’re stepping into BJJ 2-3 times per week or pushing hard under the bar at 5 am, this system delivers a structured approach to fat loss while keeping your numbers strong and your joints healthy. Each week includes focused intensity waves, strategic volume blocks and real-world fatigue management ti help you stay sharp in training, lean out sustainably, and move like any athlete.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Sled

Upper Push

Squat (Barbell)

Trap Bar Deadlift

Belt Squat

Seated Calf Raise

Lower Strength 

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl (Cable)

Farmer's Walk (Weighted)

Step-Up (Weighted)

Lower Volume + Posterior Chain

Pull-Up (Weighted)

Seated Row (Cable)

Seal Row

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Face Pull

Dead Hang

Upper Pull + Arms

Lateral Raise (Cable)

Weighted Vest Walk

Standing Calf Raise

Overhead Tricep Extension (Cable)

Kettlebell Swing

Good Morning

Dumbbell Row

Concentration Curl

Seated Wide-Grip Row (Cable)

Bicep Curl (EZ Bar)

Romanian Deadlift (Trap Bar)

Lunge (Barbell)

Arnold Press

Push Up

Lat Pulldown

Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

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