CUTTING PHASE 1/4

by Samuel

Program Description

Program to keep muscle mass, build strength and lose fat. Weight loss goal: 1lb/week

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 05, 2025 11:32
Last Edited
Jan 07, 2025 02:39

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Partial Incline Press (Dumbbell)

3

1

8 reps

RPE 7

-

2

Dip (Bodyweight)

3

8 reps

RPE 8

3

Skull Crusher (Barbell)

3

12 reps

RPE 8

4

Lateral Raise (Cable)

4

15 reps

RPE 8.5

Day 1

1

Partial Incline Press (Dumbbell)

3

1

8 reps

RPE 7

-

2

Dip (Bodyweight)

3

8 reps

RPE 8

3

Skull Crusher (Barbell)

3

12 reps

RPE 8

4

Lateral Raise (Cable)

4

15 reps

RPE 8.5

Day 1

1

Partial Incline Press (Dumbbell)

3

1

8 reps

RPE 7

-

2

Dip (Bodyweight)

3

8 reps

RPE 8

3

Skull Crusher (Barbell)

3

12 reps

RPE 8

4

Lateral Raise (Cable)

4

15 reps

RPE 8.5

Day 1

1

Partial Incline Press (Dumbbell)

3

1

8 reps

RPE 7

-

2

Dip (Bodyweight)

3

8 reps

RPE 8

3

Skull Crusher (Barbell)

3

12 reps

RPE 8

4

Lateral Raise (Cable)

4

15 reps

RPE 8.5

Day 2

1

Pull-Up (Bodyweight)

3

8 reps

RPE 8

2

Barbell Row

3

12 reps

RPE 7

3

Underhand Lat Pulldown

4

15 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

8 reps

RPE 8

Day 2

1

Pull-Up (Bodyweight)

3

8 reps

RPE 8

2

Barbell Row

3

12 reps

RPE 7

3

Underhand Lat Pulldown

4

15 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

8 reps

RPE 8

Day 2

1

Pull-Up (Bodyweight)

3

8 reps

RPE 8

2

Barbell Row

3

12 reps

RPE 7

3

Underhand Lat Pulldown

4

15 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

8 reps

RPE 8

Day 2

1

Pull-Up (Bodyweight)

3

8 reps

RPE 8

2

Barbell Row

3

12 reps

RPE 7

3

Underhand Lat Pulldown

4

15 reps

RPE 8.5

4

Bicep Curl (Barbell)

3

8 reps

RPE 8

Day 3

1

Hack Squat

4

12 reps

RPE 8

2

Leg Extension

3

12 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

8 reps

RPE 8

4

Lying Leg Curl

3

15 reps

RPE 8

5

Seated Calf Raise

3

12 reps

RPE 7.5

Day 3

1

Hack Squat

4

12 reps

RPE 8

2

Leg Extension

3

12 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

8 reps

RPE 8

4

Lying Leg Curl

3

15 reps

RPE 8

5

Seated Calf Raise

3

12 reps

RPE 7.5

Day 3

1

Hack Squat

4

12 reps

RPE 8

2

Leg Extension

3

12 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

8 reps

RPE 8

4

Lying Leg Curl

3

15 reps

RPE 8

5

Seated Calf Raise

3

12 reps

RPE 7.5

Day 3

1

Hack Squat

4

12 reps

RPE 8

2

Leg Extension

3

12 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

8 reps

RPE 8

4

Lying Leg Curl

3

15 reps

RPE 8

5

Seated Calf Raise

3

12 reps

RPE 7.5

Day 1

1

Partial Incline Press (Dumbbell)

3 Sets

1 Set

8 Reps

@7

-

2

Dip (Bodyweight)

3 Sets

8 Reps

@8

3

Skull Crusher (Barbell)

3 Sets

12 Reps

@8

4

Lateral Raise (Cable)

4 Sets

15 Reps

@8.5

Day 2

1

Pull-Up (Bodyweight)

3 Sets

8 Reps

@8

2

Barbell Row

3 Sets

12 Reps

@7

3

Underhand Lat Pulldown

4 Sets

15 Reps

@8.5

4

Bicep Curl (Barbell)

3 Sets

8 Reps

@8

Day 3

1

Hack Squat

4 Sets

12 Reps

@8

2

Leg Extension

3 Sets

12 Reps

@8

3

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

@8

4

Lying Leg Curl

3 Sets

15 Reps

@8

5

Seated Calf Raise

3 Sets

12 Reps

@7.5