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Stay jacked on a cut
by PJ Jonathan
10 athletes joined
Program Description
To retain muscle and strength during a cut. Specifically for an mma fight. Could be used to gain strength/size for beginners
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding, Powerlifting, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 18, 2024 03:47
Last Edited
May 20, 2024 03:42
down_app
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
3 Reps
2 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
3 Reps
2 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
3 Reps
2 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
3 Reps
2 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
4 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
12 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
8 Reps
5 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
20 Reps
1 Reps
@9
@9