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Jacked Decathlete Cut Phase 2

by Ferris B.
5.0
(1 rating)

Program Description

After 20 weeks of bulking it is time to cut and get ready for summer 5k's and to show off those new muscles at the beach. Day 6 should be race pace cardio (swim/bike/ and or run.) Sunday should be light cardio zone 2: pick 40-60min run or 60-75 minute bike ride or 20-30 minute swim.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2025 05:05
  • Last Edited
    Jul 23, 2025 09:58

Summary

Welcome to the **Jacked Decathlete Cut Phase 2**, a dynamic 4-week program designed to sculpt your physique while enhancing athletic performance. With 5 training days each week, you'll engage in a balanced mix of upper and lower strength workouts, active recovery sessions, and explosive athlete-focused training. Expect to push your limits with exercises like weighted pull-ups and power cleans, all while incorporating cardio to maximize fat loss. Equip yourself with a full gym and get ready to elevate your training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Upper Back
11%
Glutes
9.6%
Lats
8.6%
Hamstrings
8.3%
Abs
7.8%
Biceps
6.4%
Triceps
5.9%
Middle Delts
5.9%
Front Delts
5.7%
Other
4%
Chest
3.2%
Lower Back
2.9%
Rear Delts
2.7%
Olympic
2.4%
Adductors
1.9%
Calves
1.6%
Forearms
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
20 reps
RPE 7.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
20 reps
RPE 7.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
20 reps
RPE 7.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
20 reps
RPE 7.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
4 reps
RPE 9
2
Jog
1
20 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
4 reps
RPE 9
2
Jog
1
20 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
4 reps
RPE 9
2
Jog
1
20 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
4 reps
RPE 9
2
Jog
1
20 reps
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7
2
Box Jump
3
5 reps
RPE 6
3
Rotational Landmine Push Press
3
10 reps
RPE 7
4
Lateral Lunge (Weighted)
2
10 reps
RPE 7
5
Pallof Press
3
12 reps
RPE 6.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7
2
Box Jump
3
5 reps
RPE 6
3
Rotational Landmine Push Press
3
10 reps
RPE 7
4
Lateral Lunge (Weighted)
2
10 reps
RPE 7
5
Pallof Press
3
12 reps
RPE 6.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7
2
Box Jump
3
5 reps
RPE 6
3
Rotational Landmine Push Press
3
10 reps
RPE 7
4
Lateral Lunge (Weighted)
2
10 reps
RPE 7
5
Pallof Press
3
12 reps
RPE 6.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7
2
Box Jump
3
5 reps
RPE 6
3
Rotational Landmine Push Press
3
10 reps
RPE 7
4
Lateral Lunge (Weighted)
2
10 reps
RPE 7
5
Pallof Press
3
12 reps
RPE 6.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
2
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Arnold Press
3 Sets
10 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
2 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Step-Up (Weighted)
3 Sets
20 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
2 Sets
20 Reps
@7
Day 3
1
Sprint
1 Set
4 Reps
@9
2
Jog
1 Set
20 Reps
@3
Day 4
1
Power Clean
3 Sets
3 Reps
@7
2
Box Jump
3 Sets
5 Reps
@6
3
Rotational Landmine Push Press
3 Sets
10 Reps
@7
4
Lateral Lunge (Weighted)
2 Sets
10 Reps
@7
5
Pallof Press
3 Sets
12 Reps
@6.5
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7
Day 5
1
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
2
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
2 Sets
15 Reps
@7