Jacked Decathlete Cut Phase 2

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!

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. 

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Week 1

Week 2

Week 3

Week 4

Add 30-40min zone 2 cardio run right after the lift. 

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Arnold Press

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Upper Strength

Swim after lift. ~30min. Focus on technique if you're a new swimmer. 

Squat (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Seated Hamstring Curl

Standing Calf Raise

Lower Strength

Sprint

Active Recovery

Power Clean

Box Jump

Rotational Landmine Push Press

Lateral Lunge (Weighted)

Pallof Press

Russian Twist (Dumbbell)

Athlete Day

Chin-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Pull Hypertrophy

Upper Strength 

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