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Ladies cut program
by Cojones
3 athletes joined
Program Description
This program is for cutting body fat to better see muscle definition. We keep training hard while eating less so this is not going to be easy walk at the beach. We don’t want to lose any muscle and that’s not easy when calories are below maintenance. Do you have what it takes? https://www.ballstothewall.fi
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 05, 2024 08:39
Last Edited
Jun 01, 2024 02:05
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
3
Push Up
3 Sets
12 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Pull-Up (Assisted)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sit Up
3 Sets
12 Reps
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Dumbbell Row
3 Sets
8 Reps
4
Face Pull
3 Sets
15 Reps
5
Push Up
3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
3
Single Leg Press
3 Sets
12 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Upright Row (Cable)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
20 Reps