Leaner Not Smaller

This program is built for lifters who refuse to sacrifice strength on a cut. Four days a week, every session opens with a heavy compound lift — squat, deadlift, bench, or overhead press — because the number one signal your body needs to hold onto muscle is heavy loading. Accessories are kept purposeful, volume is managed to match your reduced recovery capacity, and every session fits inside 90 to 120 minutes. You're not here to survive the cut. You're here to come out the other side still strong.


Program Notes
Train four days a week — lower on Monday and Thursday, upper on Tuesday and Friday. Wednesday is a rest or walk day. Saturday and Sunday are full rest. Do not train on these days regardless of how good you feel. Recovery is part of the program.
Every main lift follows the same loading logic. Hit the heavy sets first while you are fresh, then grind through the back-off sets for volume. Stop one to two reps short of failure on everything. On a caloric deficit your recovery is slower than you are used to — grinding sets to absolute failure costs more than it gives back.
Deloads are programmed strategically across the 18 weeks. The first two deloads come after four weeks of hard training each — you earn them. As the cut deepens and cumulative fatigue builds, the deload frequency increases to every three weeks to keep you recovered and performing.

Week 5 — First deload
Week 10 — Second deload
Week 14 — Third deload
Week 18 — Fourth deload

On deload weeks use the same exercises and structure but drop to 50 to 60 percent of your working weights and cut accessory volume in half. These weeks are not optional and they are not wasted weeks. They are what makes the rest of the program sustainable.
Nutrition is what actually drives fat loss. Training preserves what you have built. Eat in a moderate caloric deficit — aggressive cuts accelerate muscle loss and tank performance under the bar. Prioritize protein above everything else, aiming for at least 1.8 to 2 grams per kilogram of bodyweight daily. Keep carbohydrates higher on training days to fuel your sessions and manage them on rest days. Stay consistent with this and the program does the rest.
If your lower back feels beat up heading into Thursday's deadlift session, reduce back-off volume that day. The program is a guide not a contract. Auto-regulate based on how your body is actually recovering week to week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Romanian Deadlift (Barbell)

Squat Day

Bench Press (Barbell)

Barbell Row

Bench Day

Deadlift (Barbell)

Reverse Lunge (Barbell)

Deadlift Day

Overhead Press (Barbell)

OHP Day

Squat Day Deload

Bench Day Deload

Deadlift Day Deload

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