Sustainable Aggressive Cut Cycle

Designed for planet fitness & gyms without barbells. Use smith machines where barbells are specified. 4-day upper/lower split that avoids heavy spinal loading while still hitting all major muscle groups efficiently. Optimized for fat loss while maintaining strength and energy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Hanging Leg Raise

Upper (Push Focus)

Split Squat (Smith Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Leg Extension

Lower (Glute & Quad Focus, Bac

Pull-Up (Bodyweight)

Seated Row (Machine)

Rear Delt Fly (Machine)

Standing Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Upper Body (Pull Focus)

Seated Hamstring Curl

Lunge (Dumbbell)

Calf Raise (Leg Press)

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